Bedrock Lift

  • Category: STRENGTH
  • Duration: Various
  • Format: REPS & SETS
  • Difficulty: Intermediate
  • Equipment: EQUIPMENT
Bedrock Lift

Forge a stronger, more resilient physique with Axial Forge, an intermediate strength workout designed to build raw power and muscular endurance. This session focuses on fundamental movement patterns, utilizing gym equipment to challenge your muscles and enhance overall body control.

By Haris Falas · Sports Scientist & Strength and Conditioning Coach

Main Workout

🧽 Soft Tissue Preparation 5'

Foam roll quadriceps for 60 seconds each leg.

Foam roll hamstrings for 60 seconds each leg.

Foam roll glutes for 60 seconds each side.

🔥 Activation

  • {{exercise:glute-bridge:Glute Bridge}} - 3 sets x 12 reps (2-0-1-0 tempo, rest 30s)

  • {{exercise:bird-dog:Bird Dog}} - 3 sets x 10 reps per side (controlled, rest 30s)

💪 Main Workout (REPS & SETS 30')

  • {{exercise:0043:barbell full squat}} - 4 sets x 6-8 reps (3-1-1-0 tempo, rest 90s)

  • {{exercise:0027:barbell bent over row}} - 4 sets x 8-10 reps (2-0-1-0 tempo, rest 75s)

  • {{exercise:0289:dumbbell bench press}} - 3 sets x 10-12 reps (2-1-1-0 tempo, rest 60s)

  • {{exercise:0109:barbell standing overhead triceps extension}} - 3 sets x 10-12 reps (2-0-1-0 tempo, rest 60s)

⚡ Finisher (For Time)

  • {{exercise:0549:kettlebell swing}} - 3 sets x 15 reps (as fast as possible with good form, rest 45s)

🧘 Cool Down

  • {{exercise:1511:hamstring stretch}} - 30 seconds per leg

  • {{exercise:0643:overhead triceps stretch}} - 30 seconds per arm

  • {{exercise:1271:chest and front of shoulder stretch}} - 30 seconds

Instructions

Always prioritize proper form over weight. If you are new to any exercise, practice with lighter weights or just your body weight until you feel confident. For tempo, the numbers represent: eccentric phase (lowering), isometric hold at the bottom, concentric phase (lifting), and isometric hold at the top. For example, a 3-1-1-0 tempo means 3 seconds lowering, 1-second pause, 1 second lifting, and no pause at the top.

Tips

Warm up thoroughly before starting this workout; 5-10 minutes of light cardio followed by dynamic stretching is recommended.

Listen to your body. If an exercise causes pain, stop immediately and consult with a professional.

Stay hydrated throughout your workout by drinking water regularly.

Consider incorporating progressive overload by gradually increasing the weight, reps, or sets over time to continually challenge your muscles.