Name: Playbook - Tire Trained - Pyramid Sets (Glutes + Abs)
Uploaded: 2024-04-03T03:25:50.407Z
Duration: 60 min
Description: Pyramid Sets (Glutes + Abs)

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

Megan

Pyramid Sets: Glutes + Abs

Complete the following sets pyramid style.

4-6-8-10-8-6-4

1A. Barbell Back Squats
1B. Hanging Knee Tucks

2A. RDL
2B. Decline Crunches

3A. Hip Thrust
3B. Slider Tucks

4A. Bulgarian Split Squats
4B. Body Saw

- 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) and push through your heels to come back up

Barbell Back Squat

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging Knee Tucks

Pyramid Set #1

- 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)

- With head positioned at a decline 
- Hold weight at your chest and curl your body up
- Come down with a controlled movement

Weighted Decline Sit-Up

Pyramid Set #2

- 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

- Begin in a plank position with each foot on one slider
- You will need a smooth surface to accommodate the sliders (carpet for the hard side of the slider or hardwood for the soft side of the slider)
- Maintain a good plank (butt down, belly up, and shoulders stacked over the wrists) and tuck the knees into the chest 
- Repeat for reps or time

Slider Tucks

Pyramid Set #3

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