Two Days, One Bell — Hinge Day
The hinge-led half of the two-day rotation. Single-leg deadlift, floor press, get-up practice, suitcase carry and dead bug — one bell, no bench, no floor space beyond a body length.
Estimated session
- Movements 5
- 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 | Kettlebell One-Legged Deadlift Bell in the hand on the standing leg's side. Soft knee, hips travel back, free leg extends behind. Lower to about parallel, stand tall. Reps per side. 1 warm-up set first 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 02 | One-Arm Kettlebell Floor Press On your back, knees bent, upper arm on the floor, palm turned in. Press straight up, lower until the triceps touches, pause. Reps per side. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 03 | Kettlebell Turkish Get-Up Squat style One rep per side per set, alternating. Arm locked out and vertical throughout, eyes on the hand. Reset and start over if the arm ever bends. 5 × 1 · rest 1 min | 5 | 1 | 1 min |
| 04 | Suitcase Carry Bell in one hand, walk 30 seconds, switch hands, walk 30 seconds. Small room? Walk a lap, turn, walk back. Shoulders level, ribs down, no lean. 2 × 1:00 · rest 1 min | 2 | 1:00 | 1 min |
| 05 | Dead Bug Lower back pressed flat into the floor and kept there. Extend the opposite arm and leg slowly, return, switch. Shorten the reach if the back lifts. 2 × 8 · rest 45s | 2 | 8 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Movements run in order with full rest. The single-leg deadlift is a balance skill first — touch the free foot down between reps if you need to, and match reps per side. The get-up block is untimed practice, not a set to beat: early on it is an empty hand and the rep stops at the elbow. Cannot get up at all? Run a third carry set plus dead bugs at matched time. Carry tall: shoulders level, no hip hike, no lean.
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 Two Days, One Bell — Hinge Day template?
Movements run in order with full rest. 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 Two Days, One Bell — Hinge Day, and how long does it take?
Two Days, One Bell — Hinge Day runs 5 movements and about 13 working sets, roughly 40 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 Hinge Day version different?
Two Days, One Bell — Hinge Day is the hinge day 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