Just Lift Shit

WARM-UP·ROUND 1/2

0:3047:20 LEFT

Hinge Power and Balance

Legs · hinge & power

Moderate

A posterior-chain heavy session focusing on explosive hinges and single-leg stability to build resilient glutes and hamstrings. Use a medium-heavy kettlebell for the power swings and prioritize balance over speed during the single-leg movements.

Now

Press START — first up: Inchworm

Full workout

WARM-UP6:00

Inchworm 0:30

Glute Bridge March 0:30

Standing Hamstring Sweep 0:30

Thoracic Rotation in Deep Lunge 0:45

BLOCK 1 — Strength & Stability16:20

Kettlebell Swing 0:45

Front Plank with Twist 0:45

Kettlebell Single Leg Deadlift 0:45

BLOCK 2 — Hinge & Skill EMOM16:20

Kettlebell Sumo High Pull12 reps 60s

Kettlebell Alternating Press10 reps 60s

Kettlebell Bottoms Up Clean5 reps each side 60s

Jump Rope60 reps 60s

BLOCK 3 — Finisher4:20

Kettlebell Figure 8 0:20

COOL-DOWN4:20

Pigeon Stretch 0:45

Hamstring Stretch 0:45

Child's Pose 1:00