Under Load — Carry & Hinge
The tissue-tolerance day behind the walking. Suitcase carry, dumbbell stiff-legged deadlift, step-ups, calf raises, bird dog. Five movements, ~35 min, dumbbells only.
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 | Suitcase Carry One dumbbell, one hand. Walk tall, shoulders level, no lean toward the weight. Switch hands each set; durations are per side. 3 × 40s · rest 1:15 | 3 | 40s | 1:15 |
| 02 | Stiff-Legged Dumbbell Deadlift Soft knees, hips back, back flat. Stop at the point the hamstrings pull; depth beyond that comes from the lower back, not the hinge. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | Dumbbell Step Ups Knee-height stair, bench or box. Drive through the whole front foot, no push-off from the trailing leg. Reps are per leg. 3 × 8 · rest 1:15 | 3 | 8 | 1:15 |
| 04 | Standing Dumbbell Calf Raise Balls of the feet on a 2-3 inch / 5-7.5 cm board or stair edge. Three seconds down every rep, full stretch at the bottom, pause at the top. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 05 | Bird Dog Anti-extension finisher for the pack-carrying position. Hold 2-3 s at full reach; hips stay square, no arch. Reps per side. 2 × 10 · rest 45s | 2 | 10 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Carry first while the trunk is fresh — progress it by adding seconds before adding weight, and drop load the moment the torso lists toward the bell. Hinge before step-ups; step-ups need a knee-height stair, bench or box — name the surface first and lower under control. Calf raises want a 2-3 inch / 5-7.5 cm board or stair edge for full stretch, three seconds down every rep; flat floor if there is none. Farmer-style walks with handles may replace the suitcase carry at equal duration — optional, never required. Equipment swaps. No dumbbells: a loaded backpack held in one hand for the carry and hugged to the chest for the hinge. In every case match the prescribed effort, not the implement: choose a load, tempo or pace that puts each set on the target RPE or duration.
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 Under Load — Carry & Hinge template?
Carry first while the trunk is fresh — progress it by adding seconds before adding weight, and drop load the moment the torso lists toward the bell. 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 Under Load — Carry & Hinge, and how long does it take?
Under Load — Carry & Hinge runs 5 movements and about 14 working sets, roughly 45 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 Carry & Hinge version different?
Under Load — Carry & Hinge is the carry & hinge 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
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