Just Lift Shit

WARM-UP·ROUND 1/2

0:3050:20 LEFT

Quads and Carries

Legs · squat

Moderate

A lower-body strength session focusing on front rack stability and high-volume squatting patterns. Select a heavy pair of bells for the front squats and focus on a controlled descent, then maintain a brisk pace during the EMOM work.

Now

Press START — first up: 90/90 Hip Switches

Full workout

WARM-UP5:00

90/90 Hip Switches 0:30

Bodyweight Squat with Bottom Pause 0:30

Ankle Rocks 0:30

Quadruped Thoracic Rotation 0:30

World's Greatest Stretch 0:30

BLOCK 1 — Rounds for Strength19:20

Kettlebell Front Squat 0:45

Pull-up 0:30

Suitcase Carry 0:45

BLOCK 2 — EMOM × 1212:20

Kettlebell Goblet Squat12 reps 60s

Hanging Leg Raise12 reps 60s

Split Squats6 reps each side 60s

BLOCK 3 — Carry & Coordination9:20

Kettlebell Figure 8 0:45

Farmers Walk 1:00

COOL-DOWN4:20

Pigeon Stretch 1:00

Couch Stretch 1:00

Child's Pose 1:00

Deep Squat Hold 1:00