Ten Strict — Support Day: Horizontal
A short non-bar day between ladders. Rows under a low bar or table edge, push-ups to balance the pulling, and a side-on core hold. ~16 min, 3 movements.
Estimated session
- Movements 3
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Inverted Row Bar at waist height in a rack, a Smith bar, or a solid table edge. Body straight, chest to the bar, one-second pause at the top. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 02 | Pushups Balance for a week of pulling. Elbows at about 45 degrees, full lockout, knees down before form degrades. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 03 | Side Bridge Lie on one side, elbow under the shoulder, forearm flat, feet stacked. Lift the hips until there is a straight line from ear to ankle and hold — hips stacked, not rolled forward or back. Breathe normally. The prescribed duration is per side; run both sides for equal time. Drop to the bottom knee if the hips sag. 2 × 30s · rest 45s | 2 | 30s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Recovery-priority session — cap everything at RPE 7 and leave three reps in reserve; if it makes tomorrow's ladder worse, it was run too hard. Rows need a bar at waist height in a rack, a Smith bar, or a sturdy table edge with the heels on the floor; with none of those, substitute Supermans and log the pull as under-stimulated. Raise the feet to make the row harder, walk them back to make it easier — never add sets. Push-ups go to the knees before they go ugly.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Ten Strict — Support Day: Horizontal template?
Recovery-priority session — cap everything at RPE 7 and leave three reps in reserve; if it makes tomorrow's ladder worse, it was run too hard. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Ten Strict — Support Day: Horizontal, and how long does it take?
Ten Strict — Support Day: Horizontal runs 3 movements and about 7 working sets, roughly 24 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Support Day: Horizontal version different?
Ten Strict — Support Day: Horizontal is the support day: horizontal cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight