Heavy Sumo Deadlift & Lower Body Strength Workout
Warm-Up
Jump Rope: 100 skips
Dynamic Mobility:
Hip Flexor Stretch – 30 sec per side
Hamstring Stretch – 30 sec per side
Ankle Circles – 10 each direction
Banded Hip Openers – 10 reps per leg
Primary Lift: Heavy Sumo Deadlifts
Warm-Up Sets:
8 reps @ 50%
6 reps @ 70%
Working Sets:
5 reps @ 80%
5 reps @ 85%
5 reps @ Max Effort
Rest: 2–3 min between sets
Focus: Wide stance, vertical shins, chest tall, engage lats and glutes, drive through heels
Accessory Work – 3 Rounds (8–12 reps each unless noted)
Bulgarian Split Squats (Dumbbells or Kettlebells)
Back foot elevated, drive through front heel, upright torso
B. Hip Thrusts
Setup: Upper back on a bench, feet flat on floor
Movement: Push hips up, forming a straight line from shoulders to knees
Cue: Squeeze glutes hard at the top, control the descent
Tip: Use a dumbbell or barbell across the hips if needed
Banded Leg Curls (Lying Position)
Anchor band low, loop around ankles
Lying face down, curl heels toward glutes slowly
Squeeze hamstrings at the top
D. Tibialis Raises (Tib Bar or Bodyweight)
Pull toes up toward shins, slow and controlled
Bent-Knee Calf Raises (Wall-Supported)
Lean into wall, knees slightly bent
Push through balls of feet, pause at top
Finisher:
Reverse Sled Push – 50m – 3 Rounds
Form: Lean back into sled, holding handles
Drive: Push through tippy toes and heels
Goal: Strong continuous drive, full-body engagement
Cool Down
Hamstring & Quad Stretch – 30 sec each
Hip Flexor Stretch – 30 sec per side
Foam roll calves, quads, glutes