May 15th Sumos & Squats

Speed and explosiveness


Warm Up:

  • Linear leg press: 4 x 25, 118 lbs (platform only)
  • Kettlebell swings: 4 x 25, 12 lbs
  • front box jumps: 4 x 25


  • Sumo deadlift: 9 x 3-6, 125 lbs (55% 1RM)
  • Barbell back squat (low bar, wide stance): 9 x 3-6, 110 lbs (55% 1RM)
  • Barbell front squat: 6 x 12-15, 55 lbs
  • barbell back squat (high bar, narrow stance) 5 x 3-6, 110 lbs


  • smith machine sissy squats: 6 x 12-15, 50 lbs
  • smith machine lunges: 6 x 12-15 each leg, 50 lbs
  • front leg raises: 6 x 12-15


  • smith machine stiff legged deadlifts: 6 x 12-15, 95 lbs
  • DB goblet squat: 6 x 12-15, 20 lbs
  • kettlebell swings: 6 x 12-15, 10 kg

Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

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