I think it's really important to do a good warm-up before a workout like this. Because you're lifting fairly heavy weight and including plyometric exercises, your hip flexors, glutes, hamstrings, and quads need to be warm and ready to move. Do not skip the warm-up and dive right into the sumo deadlifts!
Now, I prefer the sumo deadlift because I feel like it works my glutes and hamstrings better than the conventional dead. However, you can do whatever you feel most comfortable with. As you go through each set, add weight. Try to work up to 80 percent of your one-rep max. The deadlift is a complex, powerful movement, and it's a fantastic way to strengthen your posterior chain.
During the first superset, use a box that allows you to hit parallel on your squats. Don't rock back and forth when you hit the box. Touch your butt to the box, and then explode up. Use weight that's challenging; those 5 reps should be tough! Move immediately to jump squats, and jump as high as you can. Your legs should be burning, and you should feel out of breath.
The two exercises in the second superset will work your glutes and hamstrings. That's why I put them together. During Romanian deadlifts, keep your feet under your hips and move your butt back. Keep your neck in a neutral position by looking down. On the kettlebell swings, hinge your hips the same way—push them back, then thrust them forward. The weight should move because your hips do, not because your arms do.
During the third and final superset, use weight that makes the lunges challenging, but not impossible. Don't let your front knee collapse in as you walk. When you get to the step-ups, use a bench or box that is high enough to be difficult. They should have your legs burning. Don't quit! Your results will be well worth the effort!
Original article and pictures take www.bodybuilding.com site
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