Just Lift Shit

WARM-UP·ROUND 1/1

0:4553:25 LEFT

Posterior Chain Power

Legs · hinge & power

Moderate

A hinge-heavy session focusing on explosive swing power and loaded carries to build a resilient posterior chain. Focus on generating snap from the hips during swings and maintaining a rigid core during the carry and floor press sequences.

Now

Press START — first up: Standing Hamstring Sweep

Full workout

WARM-UP3:00

Standing Hamstring Sweep 0:45

Inchworm 0:45

Glute Bridge Marching 0:45

Hip Hinge with Dowel Patterning 0:45

BLOCK 1 — Swing Power18:40

Kettlebell Swing 0:40

Push-up to Side Plank 0:40

Jump Rope 0:40

BLOCK 2 — Hinge & Core EMOM × 1212:20

Kettlebell Alternating Hang Clean12 reps each side 60s

Scapula Push-up15 reps 60s

Hanging Leg Raise10 reps 60s

BLOCK 3 — Loaded Carry & Stability15:20

Farmers Walk 1:00

Kettlebell Advanced Windmill 0:45

Kettlebell One Arm Floor Press 0:45

COOL-DOWN4:05

Pigeon Pose 1:00

Seated Hamstring Stretch 0:45

Child's Pose 1:00