Tight Window — Lower B
The unilateral lower session. Four pairs — lunge with a loaded bridge, step-up with a leg curl, wide-stance squat with a stiff-legged deadlift, calves with trunk. Two sets each, about twenty-nine minutes.
Estimated session
- Movements 8
- 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 | Dumbbell Lunges One ramping warmup, then two working sets. Step out far enough that the front hip loads, torso upright, both sides inside one set. This and the bridge are the quad/hamstring pair the block adds a third round to first. 1 warm-up set first 2 × 10 · rest 15s | 2 | 10 | 15s |
| 02 | Butt Lift Bridge A dumbbell across the hips, heels close, drive to full hip extension and hold a beat. Add load before adding reps once fifteen is comfortable. 2 × 15 · rest 1:15 | 2 | 15 | 1:15 |
| 03 | Dumbbell Step Ups Bench or a knee-height step. Drive through the heel of the top leg and lower under control rather than dropping. Both sides inside one set. No step — a longer-stride reverse lunge at the same reps per side. 2 × 10 · rest 15s | 2 | 10 | 15s |
| 04 | Lying Leg Curls Hips flat, full knee flexion, two-second lower. No machine — a seated or lying band hamstring curl, same reps; failing that, an extra round of the stiff-legged deadlift at +2 reps. Do not substitute a bridge; superset 1 already covers hip extension. 2 × 12 · rest 1:15 | 2 | 12 | 1:15 |
| 05 | Plie Dumbbell Squat One dumbbell held at the base, stance wide, toes turned out. Sit straight down until the adductors are stretched. The only wide-stance exposure of the week. 2 × 12 · rest 15s | 2 | 12 | 15s |
| 06 | Stiff-Legged Dumbbell Deadlift Knees fixed and softly bent, dumbbells on the shins, stop where the hamstrings stop lengthening. Two to three reps lighter than Lower A — this is the second hinge exposure, not a repeat of the first. 2 × 12 · rest 1:15 | 2 | 12 | 1:15 |
| 07 | Standing Dumbbell Calf Raise Balls of the feet on a plate or step if you have one, full stretch below, two-second hold above. Floor is acceptable — pause longer instead. 2 × 18 · rest 15s | 2 | 18 | 15s |
| 08 | Dead Bug Ribs down and low back flat on the floor for every rep; the moment the back arches the set is over. Ten slow reps per side inside one set. 2 × 20 · rest 1 min | 2 | 20 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run in numbered pairs: set of the first movement, ~15s to change implements, set of the second, then the listed rest before the pair repeats — never rest between the halves. Count both sides of a unilateral movement inside one set. Baseline effort is two reps in reserve, the RPE 8 in the set data. When the week tightens a pair's LEAD movement to one rep in reserve, that set reads RPE 9 and its partner stays at RPE 8; nothing here exceeds RPE 9. Substitute at matched reps and matched reps in reserve.
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 Tight Window — Lower B template?
Run in numbered pairs: set of the first movement, ~15s to change implements, set of the second, then the listed rest before the pair repeats — never rest between the halves. 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 Tight Window — Lower B, and how long does it take?
Tight Window — Lower B runs 8 movements and about 16 working sets, roughly 52 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 Lower B version different?
Tight Window — Lower B is the lower b 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
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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