Just Lift Shit

Wednesday, May 6, 2026

WARM-UP·ROUND 1/2

0:3048:50 LEFT

Basics and Bracing

Legs · squat

Moderate

This session targets lower body mechanics with heavy front-racked squats and unilateral lunge work. Select a weight for the squats that feels like a 7/10 effort, and maintain a proud chest and tight grip during all loaded carries.

Now

Press START — first up: Ankle Rocks

Full workout

WARM-UP4:00

Ankle Rocks 0:30

90/90 Hip Switches 0:30

Thoracic Rotation 0:30

Bodyweight Squat 0:30

BLOCK 1 — EMOM × 1212:20

Kettlebell Front Squat10 reps 60s

Hanging Leg Raise10 reps 60s

BLOCK 2 — Rounds & Stability19:05

Walking Lunge 0:30

Suitcase Carry 0:45

Scapular Pull-up 0:30

BLOCK 3 — Capacity Finisher9:20

Jump Rope 1:00

Farmers Walk 1:00

COOL-DOWN4:05

Dead Hang 1:00

Standing Hamstring Sweep 0:45

Couch Stretch 1:00