Camille Leblanc-Bazinet
Athlète femme

Canadienne

Here's an example of how I program this in my Booty Builder and Feroce Fitness programming—

https://ferocefitness.com/fitness/#ferocebootybuilder

Sumo Squat

set 1: 20 reps 2 sec up/ 2 sec down
set 2: 12 reps (build up in load)
set 3: 10 reps (build up in load)
set 4: 8 heavy reps
set 5: 6 heavy reps

Set 6: at 80% weight of set 5, 10 reps with 3 sec up/ 3 sec down tempo into MAX rep no tempo ( the goal is to get 10 or more)

Set 7: at 70% weight of set 5, 10 reps with 3 sec up/ 3 sec down tempo into MAX rep no tempo ( the goal is to get 10 or more)

Rest 2 min between sets

Note: Use sets 1-3 to build up in load. Rest 2 minutes between set 4 and 5 and really try to go as heavy as you can while maintaining the technique. For set 6, use 80% of the max weight you hit in set 5 and for set 7 use 70% and try to get more repetitions in. Stick to tempo and challenge yourself in the final portion of the section. For the sumo stance, go as wide as you are able to still have your knees track over your toes as you go down. Record load used.

Ready to get started? Find all of our programs at ferocefitness.com/fitness