Name: Playbook - Tire Trained - Glutes + Hamstrings (Ladder Sets)
Uploaded: 2024-04-03T03:25:50.512Z
Duration: 60 min
Description: Glutes + Hamstrings (Ladder Sets)

Welcome to Lower Body Ladder Sets! 

Your first set is a straight compound strength set on Barbell Back Squats.

For all subsequent ladder sets, complete the following:

- 12 reps on Set #1
- 10 reps on Set #2
- 8 reps on Set #3
- 6 reps on Set #4

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel (or lower with control) and push through your tripod (heel, pinky toe, & big toe) to come back up

Barbell Back Squat

For a ladder set, complete the following:

- 12 reps on Set #1
- 10 reps on Set #2
- 8 reps on Set #3
- 6 reps on Set #4

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Keep the bar tight to the body/legs
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts (RDL)

- Keep your chest up with the body angled forward slightly
- Hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps per side

Dumbbell Reverse Lunge

Ladder Superset #1

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrusts

- Jump from the inside of the tire to the top of the tire
- Perform a squat at the top of the tire
- Repeat for time to reps

In & Out Jump Squats

Ladder Superset #2

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback

- Start with one foot on each side of a short bench or aerobic step 
- Lower into a squat and power up to jump with the feet together on the bench
- Jump down to the starting position and repeat

Elevated Pop Squats

Ladder Superset #3

Glutes + Hamstrings (Ladder Sets)

Jodi Doyle

Megan

Lesley Gent

Glutes + Hamstrings

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1st all barbell workout, seriously how can it get any better?🤷🏽‍♀️🔥🔥

Jessi

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Julianne

Burner for sure🔥 and I can document progress now!

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Annette

maybe someday I’ll love burpee over bar 😂

Alyssa

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This one felt real good! I felt I made real progress with my squats

Glutes + Hamstrings EMOM

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LOWER BODY: Glutes + Hamstrings

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Butts & Guts

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Broke my RDL record at the end. 110lb baby!

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Workout with the sister! 💪🏻👭🏻🔥💗

Emilie

Trisha

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I. Can’t. Walk. Substituted leg press for the banded side walk.

Becky

The Bulgarian split squats combo was 💀. I know I’ll be feeling this one for two days ❤️

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“This is the worst” -Steve Carell. But also the best ❤️💀

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Irreplaceable thoughts of squats and lunges 🙅🏻‍♀️💀

Glutes + Hamstrings (Ladder Sets)

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