Just Lift Shit

Monday, September 28, 2026

WARM-UP·ROUND 1/2

0:4052:40 LEFT

Quad Engine & Carry

Legs · squat

Hard

A high-tension strength session focusing on unilateral squat mechanics and front-rack stability. Use a heavy kettlebell for the front squats and focus on maintaining a vertical torso throughout the EMOM.

Now

Press START — first up: Ankle Rocks

Full workout

WARM-UP5:20

Ankle Rocks 0:40

90/90 Hip Switches 0:40

Cossack Squat (Bodyweight) 0:40

Thoracic Rotation in Deep Squat 0:40

BLOCK 1 — Strength & Carry25:20

Kettlebell One Arm Front Squat 0:45

Scapular Pull-up 0:45

Front-Rack Carry 1:00

BLOCK 2 — EMOM × 1212:20

Split Squats8 reps each side 60s

Kettlebell Swing12 reps 60s

BLOCK 3 — Tabata Finisher4:20

Jump Squat 0:20

COOL-DOWN5:20

Couch Stretch 1:00

Pigeon Stretch 1:00

Forward Fold 1:00