Just Lift Shit

Sunday, April 5, 2026

WARM-UP·ROUND 1/2

0:3049:30 LEFT

Quads and Stability

Legs · squat

Moderate

A focused lower-body strength session emphasizing heavy bilateral squats paired with unilateral stability work. Select a heavy weight for the front squats while maintaining vertical posture, then use a moderate load for the EMOM accessory work.

Now

Press START — first up: Bodyweight Squat

Full workout

WARM-UP5:00

Bodyweight Squat 0:30

90/90 Hip Switches 0:30

Ankle Rocks 0:30

Goblet Squat Hold 0:30

Thoracic Rotation 0:30

BLOCK 1 — Strength & Stability27:50

Kettlebell Front Squat 1:00

Kettlebell One Arm Floor Press 0:45

Suitcase Carry 0:45

BLOCK 2 — EMOM × 1212:20

Split Squats6 reps each side 60s

Kettlebell Two Arm Row10 reps 60s

COOL-DOWN4:20

Pigeon Stretch 0:45

Couch Stretch 0:45

Child's Pose 1:00