Just Lift Shit

WARM-UP·ROUND 1/2

0:3051:20 LEFT

Hinge Power & Grip

Legs · hinge & power

Moderate

This session targets the posterior chain with a powerful EMOM followed by unilateral accessory work to build stability. Select a heavy bell for the swings and a moderate pair for the carries to maintain a tall, braced posture throughout.

Now

Press START — first up: Inchworm

Full workout

WARM-UP5:00

Inchworm 0:30

Glute Bridge 0:30

Bodyweight Hip Hinge 0:30

Leg Swings (Front to Back) 0:30

BLOCK 1 — EMOM × 1515:20

Kettlebell Swing15 reps 60s

Kettlebell Mixed Carry (Rack + Suitcase)4 reps each side 60s

Kettlebell Two Arm Clean12 reps 60s

BLOCK 2 — Strength Rounds20:20

Kettlebell One Arm Row 0:45

Kettlebell Staggered RDL 0:45

Hanging Straight Leg Raise 0:45

BLOCK 3 — Finisher7:05

Kettlebell Figure 8 0:45

Jump Rope 1:00

COOL-DOWN3:35

Standing Hamstring Stretch 0:45

Pigeon Stretch 0:45

Child's Pose 1:00