Name: Playbook - Jen Widerstrom - Day 5: Sumo Squat TIL You Drop Circuit 😆👇🔥
Uploaded: 2021-01-18T11:45:55.003Z
Duration: 45 min
Description: Day 5: Sumo Squat TIL You Drop Circuit 😆👇🔥

Trying to keep my upper body lean so I upped reps and used lower-ish weight on flys and curl/arnold press. How can I protect my lower back on the cable sumo squat? I was engaging my quads, inner thigh, and core but still felt my lower back tighten... is that normal???

Alison New

Janelle Spady

Lori

You guys are cruising through this program - YOU’RE ALREADY ON DAY 5! This is the Sumo Squat Til You Drop circuit and trust me, you’re going to have a lot of fun with this one. Push yourself, stay engaged and remember, you’re on your way to changing your body! Xx Coach Jen

In this follow the leader style workout, you go through each exercise 1x and then repeat the entire circuit 4 times through - 2 min rest in between! It's a killer, so hope you all enjoy ;)

- Make sure your legs are in “sumo” position
- Knees don’t come over toes
- Back straight, lower your body down squeeze your glutes on the way up

Cable sumo squats

- Lay with your back flat on a bench
- With a dumbbell in each hand start with both legs and arms straight up in the air
- Lower both legs and arms down so that your body is in the shape of the letter “T”
- Slowly raise back to starting position
- Pull your belly button in to your abdomen the whole time

T flys

- Standing tall with a dumbbell in each hand and arms extended at your sides
- Curl the weights up initiating the movement from your biceps 
- Biceps should reach full contraction arriving the dumbbells at shoulder level with your palms facing in
- Spread your arms to each side laterally, then press your arms up and turn your hands open so your palms face forward
- Bring weights back to starting position, in the opposite way you brought them up

Curl to Arnold press

- Start by grabbing the ends of the ropes to a pulldown machine
- Using mostly your core, bring the pulley down as low as you can 
- Return to start

Pully abs

Sumo Squat til you Drop Circuit

Day 5: Sumo Squat TIL You Drop Circuit 😆👇🔥

Muscles felt challenged without being totally out of breath. Good workout for the end of a loooooong week.

I did heavy weights but it didn’t take me more than 22 minutes to finish. Not sure I’m doing it right?

Tracie

Thebombo

Day 1: Muscle 💪 Front

This workout helped re-energize me when I needed it most. I’m rehabbing a knee injury and have gotten so bored with back/arm/ab weightlifting that isn’t challenging me enough. I was getting so discouraged, but this workout was SO much fun and challenged me in the ways I needed to be.

Hard workout. But it took me 28 minutes and not the 45 indicated. What am I doing wrong?

Mention rest time. Diverse your moves more. It takes much less time than 45 min

Day 2: Muscle 💪 Back

Day 4: Shred 60 / 60 🔥🔥🔥

Spicy! By round 4 I was hating it but happy to be done! Great way to start my day! 💪🏼

Really have to dig deep to get all these reps in, but it’s working! Thanks, Jen, for all the variety that keeps it fun!

Day 6: Back Side Strong Side 🙌

Great! But if I go directly from a 30% warmup to a 90% interval, I’ll hurt a hamstring. So I added a few 30 sec intervals at 50, 60, 70% before doing the 90s. Thanks for the advice to “make it work for you!”

Day 8: Shred 30 / 90 🔥🔥🔥

Katrina Wright

Day 9: A$$ & Abs 🍑😜

Felt great to push my speed for longer periods of time and see just how far I could go!

Awesome! I’m beat! 💦 Thank you for another great program. 💪🏼
I’m back in the 180’s. 🙌🏼 I’ve got about 30 lbs still to lose, but my focus this year has been building strength and seeing how far I can take my body. Unchartered territory for me, but exciting! Hope you’re well. Have a good day! ❤️

Day 5: Sumo Squat TIL You Drop Circuit 😆👇🔥

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