Name: Playbook - Tire Trained - Pyramid Sets (Glutes + Shoulders)
Uploaded: 2024-04-03T03:25:50.413Z
Duration: 60 min
Description: Pyramid Sets (Glutes + Shoulders)

Megan

- 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 and push through your heels to come back up

Barbell Back Squat

- Begin with a barbell at shoulder height
- Elbows should be forward of your body to keep the weight close to the center of gravity of the body
- Dip into a 1/4 squat and drive the barbell overhead using force through the hips
- Repeat for reps or time

Barbell Push Press

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)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

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

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

Pyramid Set #3

Pyramid Sets (Glutes + Shoulders)

Jodi Doyle

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!

5-10-15: Lower Body

Annette

maybe someday I’ll love burpee over bar 😂

Alyssa

6 MIN AMRAP: Glutes + Hamstrings

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

Glutes + Hamstrings EMOM

LOWER BODY: Quads

LOWER BODY: Glutes + Hamstrings

5/16 - Quads + Glutes

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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Pyramid Sets (Glutes + Shoulders)

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