Shauna Bennett Coaching, Mayo Videos

𝙋𝙮𝙧𝙖𝙢𝙞𝙙 𝙎𝙚𝙩𝙨 🏋‍♀️

I love pyramid sets for lifts like the hip thrust and squats as it allows you to hit the entire rep repetition spectrum all within one workout 🔥

Not only do you get stronger in a variety of rep ranges, but you also target all the muscle fibres in one session.

This is an example of a pyramid set for the hip thrust...

Warm up - 60kg x 15 reps
Set 1 - 70kg x 10
Set 2 - 80kg x 8
Set 3 - 90kg x 6
Set 4- 100 x 4
Drop back to 60kg x 15 reps

The goal is to stick with the pyramid set for a duration of 4-6 weeks and strive for progressive overload

There are two ways to do this

Use the same load on the bar, and aim to increase reps each set

Or

Use the same reps and aim to up the load/weight being used for each set

This is one of my favourites 🥰🔥

Try it out 👊🏼

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