Su-mow

March 17, 2023

4

-

minutes warming up

20

-

minutes working out

Today's Focus: Strength 🏋️‍♀️
💪 Wide stance movements
💪 Arms
💪 Back

You definitely want sumo this workout today! We're focusing on sumo stance movements with some pump accessory movements thrown into the party. Go as heavy as you can for the Deadlifts and Squats, but keep it lighter for the Curls and Flyes. Use what you have and feel free to increase/decrease the reps accordingly to give yourself the right challenge.

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Not Scored

EMOM 20 Minutes
Min 1: 10 Sumo Deadlift
Min 2: 10 Sumo Squat
Min 3: 10 Bicep Curls
Min 4: 10 Flyes

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

No Equipment Option
EMOM 20 AMRAP
20 Sumo Good Mornings
20 Sumo Squats
30-sec Half Push-up Hold
30-sec Prone Snow Angels

Have a question? Chat with your coach.

Get Ready

✅ Weight for Sumo Deadlifts
✅ Weight for Sumo Squat
✅ Weight for Bicep Curls
✅ Weight for Flyes"

Warm-up

Warm-up 5
20-seconds each of:
Staggered-stance Hip Hinge, per side
Bear Crawl forward
Bear Crawl backward
3x

‍

See warm-up details
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Su-mow

March 17, 2023

4

-

minutes warming up

20

-

minutes working out

Today's Focus: Strength 🏋️‍♀️
💪 Wide stance movements
💪 Arms
💪 Back

You definitely want sumo this workout today! We're focusing on sumo stance movements with some pump accessory movements thrown into the party. Go as heavy as you can for the Deadlifts and Squats, but keep it lighter for the Curls and Flyes. Use what you have and feel free to increase/decrease the reps accordingly to give yourself the right challenge.

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2023-03-17 Su-mow by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Sumo Squat
Sumo Squat

Squatting Movements

Neutral Flyes
Neutral Flyes

Shoulder Maintenance