Just Lift Shit

WARM-UP·ROUND 1/2

0:4547:50 LEFT

Posterior Power and carries

Legs · hinge & power

Moderate

A posterior chain intensive session focusing on hip hinge power, grip strength, and heavy loaded carries. Maintain a steady pace on the EMOM and select a kettlebell for the swings that challenges your hip snap without compromising your lumbar alignment.

Now

Press START — first up: Inchworm

Full workout

WARM-UP6:00

Inchworm 0:45

Glute bridge march 0:45

Standing hamstring sweep 0:45

Thoracic rotation 0:45

BLOCK 1 — Hinge Power & Unilateral Carry15:20

Kettlebell Swing 0:45

Suitcase Carry 0:45

Push-up to side plank 0:45

BLOCK 2 — EMOM × 1515:20

Kettlebell Sumo High Pull12 reps 60s

Kettlebell Alternating Press on Floor12 reps 60s

Farmers Walk1 reps 60s

BLOCK 3 — Hinge Stability & Core8:35

Kettlebell Single Leg Deadlift 0:45

Hanging Leg Raise 0:45

COOL-DOWN2:35

Standing Hamstring Stretch 0:45

Child's Pose 0:45

Pigeon Stretch 0:45