Just Lift Shit

Monday, July 13, 2026

WARM-UP·ROUND 1/2

0:3050:00 LEFT

Iron Pillar Squat

Legs · squat

Moderate

Strength-focused lower body session pairing heavy front squats with unilateral stability carries and lunges. Choose a weight for the front squats that feels heavy but allows for upright posture, and maintain a steady rhythm on the EMOM finisher.

Now

Press START — first up: 90/90 Hip Switches

Full workout

WARM-UP4:00

90/90 Hip Switches 0:30

Ankle Rocks 0:30

Bodyweight Squat 0:30

Thoracic Rotation 0:30

BLOCK 1 — Strength & Stability21:35

Kettlebell Front Squat 0:45

Suitcase Carry 0:30

Forward Lunge 0:45

Push-up 0:45

BLOCK 2 — EMOM × 2020:20

Kettlebell Swing15 reps 60s

Pull-up8 reps 60s

Jump Rope60 reps 60s

Hanging Leg Raise10 reps 60s

COOL-DOWN4:05

Pigeon Stretch 0:45

Child's Pose 0:45

Standing Quad Stretch 0:45