Just Lift Shit

WARM-UP·ROUND 1/2

0:3049:05 LEFT

Hinge Power and Grip

Legs · hinge & power

Moderate

This posterior chain session emphasizes explosive hinge power through heavy swings and snatches, balanced by grip-intensive carries and pull-up bar core work. Select a heavy weight for the primary swings and carries, but focus on rhythmic breathing and technique during the higher-volume EMOM and snatches.

Now

Press START — first up: Inchworm

Full workout

WARM-UP5:00

Inchworm 0:30

Glute Bridge March 0:30

Bodyweight Single-Leg RDL 0:30

Hip Hinge with Dowel 0:30

BLOCK 1 — Strength and Carry20:20

Kettlebell Swing 0:30

Farmers Walk 0:45

Kettlebell One Arm Row 0:30

Hanging Leg Raise 0:30

BLOCK 2 — EMOM × 1212:20

Kettlebell Alternating Hang Clean12 reps 60s

Walking Lunge10 reps 60s

Jump Rope50 reps 60s

BLOCK 3 — Power Finisher7:50

Kettlebell One Arm Snatch 0:30

Front Plank with Twist 0:45

COOL-DOWN3:35

Standing Hamstring Stretch 0:45

Pigeon Pose 0:45

Child's Pose 1:00