Just Lift Shit

Monday, May 18, 2026

WARM-UP·ROUND 1/1

0:4547:35 LEFT

The Squat Foundation

Legs · squat

Hard

This session centers on heavy front-rack loading to build lower body strength and core rigidity, followed by a metabolic lunge-row EMOM. Use a heavy pair of kettlebells for the squats and maintain a steady, explosive pace for the jump squat finisher.

Now

Press START — first up: 90/90 Hip Switches

Full workout

WARM-UP3:00

90/90 Hip Switches 0:45

Ankle Rocks 0:45

Quadruped Thoracic Rotation 0:45

Bodyweight Squat 0:45

BLOCK 1 — Strength & Stability25:20

Kettlebell Front Squat 0:45

Suitcase Carry 0:45

Pull-up 0:45

BLOCK 2 — EMOM × 1212:20

Forward Lunge20 reps 60s

Kettlebell Alternating Renegade Row12 reps 60s

Jump Rope60 reps 60s

BLOCK 3 — Tabata Finisher4:20

Jump Squat 0:20

COOL-DOWN2:35

Pigeon Stretch 0:45

Couch Stretch 0:45

Child's Pose 0:45