Just Lift Shit

Tuesday, May 12, 2026

WARM-UP·ROUND 1/2

0:3052:25 LEFT

Quad Command

Legs · squat

Moderate

Strength-focused leg day featuring heavy front-rack squats and unilateral lunges followed by a high-volume EMOM. Select a heavy pair of bells for the front squats and maintain a crisp, upright torso throughout the accessory work.

Now

Press START — first up: 90/90 Hip Switches

Full workout

WARM-UP4:00

90/90 Hip Switches 0:30

Ankle Rocks 0:30

Goblet Squat Hold 0:30

Bodyweight Squat 0:30

BLOCK 1 — Heavy Strength27:25

Kettlebell Front Squat 0:45

Suitcase Carry 0:40

Split Squats 0:45

BLOCK 2 — Density EMOM × 1212:20

Kettlebell Goblet Squat12 reps 60s

Pull-up8 reps 60s

Jump Rope50 reps 60s

BLOCK 3 — Finisher4:20

Jump Squat 0:20

COOL-DOWN4:20

Pigeon Stretch 0:45

Couch Stretch 0:45

Forward Fold 1:00