CGX: Max Program Day 38: Sumo deadlift squats but slightly higher reps!

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

This workout is done PHA style. For more information on PHA, see Day 1’s post.

Another excellent full body strength workout. In this workout your rest periods are slightly shorter than usual but I still felt that, due to the PHA nature of the workout, my muscles were still recovered nicely by the time they were worked again.

This workout is done interval style. Each exercise is done for 60 seconds followed by a 25 second recovery. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar along the bottom of the screen, counting down the workout time as a percentage.

Day 38 is 36:39 minutes (this time does not include the optional 9:18 minute warm up or 2:16 minute intro, also optional) with a 1:35 minute stretch. Equipment: dumbbells, barbell, chair/bench, heel wedge, and fitness mat. You are also using a glute band and light dumbbells for the warm up. Caroline is using 4kg/8.8 pound dumbbells for the warm up. For the actual workout, Caroline is using a barbell at 58kg/128 pounds. She is also using 25kg/55 pound, 15kg/33 pound, 10kg/22 pound and 7.5kg/16.5 pound dumbbells. The weights listed below are what I used.

1. Hip thrusts (lean back against your bench or step with barbell on hips, knees are bent and heels are in line with knees, raise and lower hips slowly) (barbell @ 101#)
2. x1 arm bent over row (single arm row w/ one hand and one knee resting on bench) (one 45# DB)
3. Repeat #1 on other arm
4. Repeat #1-3 two more times
5. Sumo deadlift squat (stand with legs wide and toes turned out, hold one heavy DB by the bar with both hands, hinge torso forward deadlift style) (one 70# DB)
6. Diamond press (press DBs together over chest, arms kept close to sides, push DBs to ceiling) (20# DBs)
7. Repeat #5 & 6 two more times
8. Forward tilt curtsy lunge (step back cross back lunge, toes of front foot are elevated on heel wedge, hold one DB in same side hand as front/working leg, torso is hinged forward over front leg) (one 25# DB)
9. Repeat #8 on other leg
10. Upright row (15# DBs)
11. Repeat #8-10

Finisher:

1. Forward tilt curtsy lunge for 60 seconds (step back cross back lunge, toes of front foot are elevated on heel wedge, hold one DB in same side hand as front/working leg, torso is hinged forward over front leg) (one 25# DB)
2. (no rest) Static/stationary forward tilt curtsy lunge for 60 seconds (body weight, toes of front foot are still elevated on heel wedge and torso is still hinged forward over front thigh)
3. 25 second rest 
4. Repeat #1 & 2 on other leg