Monday 06 June 2022

Workout Plan: Test Week Day 1 – Sumo Showdown

Purpose: To test and measure the maximum strength of the lower body and back muscles, focusing on the glutes, hamstrings, quadriceps, latissimus dorsi, rhomboids, erector spinae, and trapezius.

Warm Up:

3 rounds:

• 8 calories on any cardio machine (rower, bike, etc.)
• 5 IYTs
• 10 shoulder taps
• 5 scalp retractions
• 10 kettlebell bicep curls

Part A: Sumo Showdown

Measure: Weight

• 2RM sumo deadlift

Muscle Groups:

• Lower body muscles: The sumo deadlift engages the glutes, hamstrings, and quadriceps, testing the maximum strength and power in the lower body.
• Back muscles: The sumo deadlift also targets the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius, testing the maximum strength and power in the back muscles.

This workout plan is designed to test and measure the maximum strength of the lower body and back muscles, focusing on the glutes, hamstrings, quadriceps, latissimus dorsi, rhomboids, erector spinae, and trapezius. The sumo deadlift exercise will help to determine the 2-repetition maximum (2RM), which is an indicator of the maximum weight that can be lifted for two repetitions with proper form.