WORKOUT PLAN
MONTH 45 – January/February 2022
Welcome to Month 45 of Booty by Bret!
This month is a hip thrust & chin-up plan
*Please read the instructions and watch the videos carefully*
There will be up to three options with each movement for the full body days
depending on the equipment you have available.
Choose only ONE exercise per movement according to your set up:
Option A: Fully equipped gym
Option B: Light dumbbells/bands
Option C: No equipment at all
The workout log will be left blank for you to fill in the exercise of choice for
each movement pattern.
*Remember – you have a free ten minutes at the end of your full body
workouts to add in some exercises you’d like to focus more on.
Detailed exercise demonstrations can be found in the Exercise Library.
**You can join our Facebook Community Group using the name and email address you used to sign up
for the Booty by Bret service**
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WORKOUT PLAN
MONTH 45 – January/February 2022
Day 1
Option A
(Full gym access)
Option B
(Dumbbells/bands)
Option C
(No equipment)
Barbell hip thrust plus
3 x 10
Dumbbell hip thrust plus
3 x 20
Pause bodyweight
single-leg hip thrust
(3-second pause)
3 x 12 each leg
Chin-up
3 x AMRAP
Band supine pulldown
3 x 10
Inverted row
3 x AMRAP
Glute dominant goblet squat
3 x 12
Creepy bodyweight squat
3 x 20
Bodyweight walking lunge
3 x 25 each leg
Reset push-up
3 x AMRAP
Band push-up
3 x AMRAP
Double pause push-up
(1-second pause halfway
on the way down and up)
3 x AMRAP
American deadlift
3 x 15
Dumbbell American deadlift
3 x 20
Spread eagle
reverse hyperextension
3 x 20
Cable kneeling glute kickback
3 x 12 each leg
Band standing glute kickback
3 x 20 each leg
Quadruped leg swing
3 x 30 each leg
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WORKOUT PLAN
MONTH 45 – January/February 2022
Day 2
Option A
(Full gym access)
Option B
(Dumbbells/bands)
Option C
(No equipment)
Barbell hip thrust
1 x 12, 1 x 10, 1 x 8, 1 x 6
Dumbbell eccentric
single-leg hip thrust
(4-second lowering phase)
3 x 8 each leg
Bodyweight
single-leg hip thrust pulse
3 x 30 each leg
Weighted chin-up
3x3
Band supine pulldown
3 x 20
Inverted row
3 x AMRAP
Back squat
1 x 8, 1 x 6, 1 x 4
Triple pause goblet squat
(1-second pause)
3x8
Triple pause bodyweight squat
(1-2 second pause)
3 x 12
Arnold press
3 x 12
Dumbbell single-arm
shoulder press
3 x 10 each arm
Pike push-up
3 x AMRAP
Sumo deadlift
1 x 8, 1 x 6, 1 x 4
Dumbbell single-leg RDL
3 x 10 each leg
Skater squat
3 x AMRAP each leg
Cable pull-through
3 x 12
Dumbbell frog pump
3 x 30
Single-leg foot-elevated
glute bridge
3 x 20 each leg
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WORKOUT PLAN
MONTH 45 – January/February 2022
Day 3
Option A
(Full gym access)
Option B
(Dumbbells/bands)
Option C
(No equipment)
Barbell hip thrust plus
3 x 15
Dumbbell single-leg hip thrust
3 x 12 each leg
Bodyweight reset deficit
single-leg hip thrust
3 x 15 each leg
Assisted chin-up
3 x AMRAP
Band supine pulldown
3 x 15
Inverted row
3 x AMRAP
Deficit curtsy lunge
3 x 20 each leg
Dumbbell curtsy lunge
3 x 12 each leg
Bodyweight curtsy lunge
3 x 20 each leg
Double pause deficit push-up
(1-second pause
at the top and bottom)
3 x AMRAP
Dumbbell floor press
3 x 10
Eccentric push-up
(4-second lowering phase)
3 x AMRAP
Dumbbell 45-degree
hyperextension
3 x 12
Couch 45-degree
hyperextension
3 x 30
Frog reverse hyperextension
3 x 20
Cable standing glute kickback
3 x 12 each leg
Band standing
diagonal glute kickback
3 x 20 each leg
Bird dog
3 x 10 each side
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WORKOUT PLAN
MONTH 45 – January/February 2022
GLUTE DAY 1
(Mandatory)
GLUTE DAY 2
(Mandatory)
3 ROUNDS
3 ROUNDS
A1: Side-lying hip abduction
20 each leg
A2: Extra range
side-lying hip abduction
20 each leg
Squat pulse
30
Band standing hip abduction
20 each leg
Band hip hinge abduction
30
Single-leg hip thrust
10 each leg
RKC plank
:20 sec
Standing glute squeeze
:20 sec
Knee-banded glute bridge
20
Knee-banded squat pulse
30
A1, A2 denotes a superset. You will do both exercises on one side
with no rest in between, then both exercises on the other side.
Perform each glute day as a circuit for 3 rounds –
rest 90 seconds between each round
BE SURE TO DELOAD DURING WEEK 1.
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WORKOUT PLAN
MONTH 45 – January/February 2022
DAY 1
EXERCISE 1 (CHOOSE ONE):
A: Barbell hip thrust plus: Keep a forward eye gaze while keeping the chin tucked.
Maintain a flat torso and make sure to reach full hip extension with a slight posterior
pelvic tilt. Once you reach the top, squeeze your glutes as hard as you can to achieve a
bit more hip extension without hyperextending your low back. Drive through the heels
and don’t let your knees cave in. You can either come down and touch the bar to the
ground or reverse in midair, whichever you prefer. If you do reverse in midair, make
sure you come down deep.
B: Dumbbell hip thrust plus: See hip thrust plus description above. Just use a
dumbbell in place of a barbell.
C: Pause bodyweight single-leg hip thrust: Center one leg in front of you. Tap the
glutes to the ground. Fully extend the hips then lower under control. Keep your spine
neutral and hinge from the bench. You do not need to keep a forward eye gaze, just
follow the movement of your torso. Pause at the top for 3 seconds.
EXERCISE 2 (CHOOSE ONE):
A: Chin-up: Do as many reps as possible. Starting from a dead hang, rise up and touch
the top of your chest to the bar, then come down to a full stretch. Do not relax all your
muscles at the bottom of the movement; keep tension in your shoulders.
B: Band supine pulldown: Wrap a resistance band around a stable pole and pull it far
enough to where there will be resistance throughout the whole movement. Lay on your
back with the band in your hands and pull the band down to your collar bone area.
C: Inverted row: If possible, elevate your feet to increase difficulty. If it’s difficult to
maintain form or reach full range of motion, your feet can be planted on the floor with
the knees bent. Regardless, keep your chest and hips up so that your entire body
moves together as your arms pull you upward.
EXERCISE 3 (CHOOSE ONE):
A: Glute dominant goblet squat: You will want to be in a neutral stance. Keep your
elbows tucked because they need to go between the legs. Sit down (not back), let your
knees drive forward and drop your hips straight down. As you stand, perform a big
posterior pelvic tilt and keep your upper back rounded throughout the whole set.
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WORKOUT PLAN
MONTH 45 – January/February 2022
B: Creepy bodyweight squat: You can place your hands out in front of you for a
counterbalance. As you stand, perform a big posterior pelvic tilt and keep your upper
back rounded throughout the whole set.
C: Bodyweight walking lunge: Take long strides and keep your front shin vertical.
Keep your torso at a slight lean.
EXERCISE 4 (CHOOSE ONE):
A: Reset push-up: Keep your hands underneath the shoulders and elbows. Take a
deep breath before you lower yourself and rest your chest to the floor for one second
before coming back up. You can lift your hands up off the ground to reset.
B: Band push-up: Place your hands at the ends of the long resistance band and place
the band across your upper back. Position your hands such that when you’re at the
bottom of the movement, your arms flare out at a 45-degree angle and your forearms
are vertical. Take a deep breath before you lower yourself and touch your chest to the
floor before coming back up.
C: Double pause push-up: Position your hands such that when you’re at the bottom of
the movement, your arms flare out at a 45-degree angle and your forearms are vertical.
Take a deep breath before you lower yourself and touch your chest to the floor before
coming back up. Pause halfway on the way up and down for 1-second.
EXERCISE 5 (CHOOSE ONE):
A: American deadlift: Choose the optimal grip width that works for you. Start at the
top, come down while skimming your legs and stop right at the knees. At the bottom of
the movement, you want to make sure your chest is high and in anterior pelvic tilt. At the
top, you will be in posterior pelvic tilt and knees slightly bent. There will be slight
horizontal bar movement because of this. Make sure you are skimming your legs the
whole way through. This variation is a partial movement reminiscent of a hip thrust. Get
into a rhythm with the barbell from the knees to the hips. Do not lock out your knees.
B: Dumbbell American deadlift: See American deadlift form description above. Just
use dumbbells in place of a barbell.
C: Spread eagle reverse hyperextension: Set up off of a standard bench with your
hips hanging off and your legs slightly bent. As you lift your legs up, spread your legs
and have a straight leg at the top of the movement. Come back down to a bent leg
position if you are close to the floor. Keep the movement controlled and a neutral spine.
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WORKOUT PLAN
MONTH 45 – January/February 2022
EXERCISE 6 (CHOOSE ONE):
A: Cable kneeling glute kickback: You can perform these from the ground, but it’s
preferred to set up off a bench. You will come into deep knee flexion at the bottom of
the rep, then push your leg back and fully extend the knee at the top.
B: Band standing glute kickback: Stand on one foot and kick one leg straight back.
Squeeze the glutes at the top of the rep. If you want more range of motion, you can put
the band up higher on your legs.
C: Quadruped leg swing: Get on all fours on a bench, leaving one leg hanging on the
side. Keep a slight bend in your working knee as you swing your leg back. Do not
hyperextend at the top, keep a straight line with your body.
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WORKOUT PLAN
MONTH 45 – January/February 2022
DAY 2
EXERCISE 1 (CHOOSE ONE):
A: Barbell hip thrust: Keep a forward eye gaze while keeping the chin tucked.
Maintain a flat torso and make sure to reach full hip extension with a slight posterior
pelvic tilt. Drive through the heels and don’t let your knees cave in. You can either come
down and touch the bar to the ground or reverse in midair, whichever you prefer. If you
do reverse in midair, make sure you come down deep. Ramp up the weight with each
set.
B: Dumbbell eccentric single-leg hip thrust: Use both legs to come up to the top of
the hip thrust. From here, lift the non-working leg and lower yourself under control over
4 seconds. Reset at the top and repeat.
C: Bodyweight single-leg hip thrust pulse: Center one leg in front of you. Keep the
range of motion to the top third of the movement to perform small pulses. Keep your
spine neutral and hinge from the bench. You do not need to keep a forward eye gaze,
just follow the movement of your torso.
EXERCISE 2 (CHOOSE ONE):
A: Weighted chin-up: Starting from a dead hang, rise up and touch the top of your
chest to the bar, then come down to a full stretch. Do not relax all your muscles at the
bottom of the movement; keep tension in your shoulders. You can either place a
dumbbell between your feet or use a dip belt with a plate to add load.
B: Band supine pulldown: Wrap a resistance band around a stable pole and pull it far
enough to where there will be resistance throughout the whole movement. Lay on your
back with the band in your hands and pull the band down to your collar bone area.
C: Inverted row: If possible, elevate your feet to increase difficulty. If it’s difficult to
maintain form or reach full range of motion, your feet can be planted on the floor with
the knees bent. Regardless, keep your chest and hips up so that your entire body
moves together as your arms pull you upward.
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WORKOUT PLAN
MONTH 45 – January/February 2022
EXERCISE 3 (CHOOSE ONE):
A: Back squat: Choose which bar placement variation works best for you. Don’t go so
heavy that your form suffers. Keep your wrists as neutral as possible and try to avoid
hyperextension. Place your feet around shoulder-width apart and slightly flared. Your
femurs will track over your feet with your legs pointing in same direction as your feet as
you come up. Avoid shooting out your hips on the way up. Ramp up the weight with
each set.
B: Triple pause goblet squat: You will want to be in a neutral stance. Keep your
elbows tucked because they need to go between the legs. Sit down (not back), let your
knees drive forward and drop your hips straight down. Pause during the bottom 1/3,
halfway, and top 1/3 of the movement for one second.
C: Triple pause bodyweight squat: You can place your hands out in front of you for a
counterbalance. Pause during the bottom 1/3, halfway, and top 1/3 of the movement for
one to two seconds.
EXERCISE 4 (CHOOSE ONE):
A: Arnold press: Perform these from a seated position. Begin with the dumbbells by
your shoulders/right below your face with a supinated grip (your palms will be facing you
at the bottom). As you push tall, start rotating your hands to where you will end in a
pronated grip (palms facing the wall in front of you) at the top. As you bring the
dumbbells back down to the starting position, you will rotate back to supinated grip at
the bottom.
B: Dumbbell single-arm shoulder press: Keep the dumbbell at a 45-degree angle.
Start with the dumbbell at the side of your head and lock out at the top. You can perform
these either standing or seated.
C: Pike push-up: Elevate your feet and place your hands on the ground, placing your
body in a V position. Perform push-ups from the vertical position. You may want to
elevate your hands onto boxes as well.
EXERCISE 5 (CHOOSE ONE):
A: Sumo deadlift: Line the bar up very closely with your shins. Have a wide stance and
keep your feet flared. Spread your knees as you descend. Keep your shins vertical and
your chest up. Push through your heels and do not let your hips shoot up. Never let the
bar drift more than an inch away from your body. As you descend, sit back as you would
in a Romanian deadlift. Once the bar passes the shins, you can bend your knees a bit
more. Ramp up the weight with each set.
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WORKOUT PLAN
MONTH 45 – January/February 2022
B: Dumbbell single-leg RDL: Hold onto a stable surface for balance. Bracing yourself
helps muscle activation because it keeps you stable, which helps create a better
hamstring/glute workout. You can perform this movement with a contralateral (db in
opposite hand as working leg) or ipsilateral (db in same hand) hold, whichever you
prefer. Keep the back leg locked in extension. You want this movement to be the singleleg form of a bilateral Romanian deadlift. If you only have access to lighter weight, you
can hold a dumbbell in each hand and omit the bracing.
C: Skater squat: Put your arms out in front of you and lean your torso forward as you
descend. Place a pad under your knee and touch down before coming up. You may
only be able to come down halfway in the beginning. Start on your weaker leg and only
match the reps with your stronger leg.
EXERCISE 6 (CHOOSE ONE):
A: Cable pull-through: Reach back between the legs and keep your arms straight.
Make sure to have a soft bend in the knees. At the bottom, get a stretch in the
hamstrings, and then thrust forward to a standing position. At the top, you’ll want to
posterior pelvic tilt and keep the upper back rounded.
B: Dumbbell frog pump: If possible, set up with a Bosu ball under your head (not
shoulders) to help keep your chin tucked. Place a dumbbell over your lap. Don’t let your
knees fall too far apart, and make sure to drive through your heels into the ground
(versus the full foot). If you don’t feel adequate glute activation, feel free to try a Glute
Loop around your knees.
C: Single-leg foot-elevated glute bridge: Elevate your working foot onto a platform.
Place your foot on the edge of the platform. Be sure to reach full hip extension at the
top.
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WORKOUT PLAN
MONTH 45 – January/February 2022
DAY 3
EXERCISE 1 (CHOOSE ONE):
A: Barbell hip thrust plus: Keep a forward eye gaze while keeping the chin tucked.
Maintain a flat torso and make sure to reach full hip extension with a slight posterior
pelvic tilt. Once you reach the top, squeeze your glutes as hard as you can to achieve a
bit more hip extension without hyperextending your low back. Drive through the heels
and don’t let your knees cave in. You can either come down and touch the bar to the
ground or reverse in midair, whichever you prefer. If you do reverse in midair, make
sure you come down deep.
B: Dumbbell single-leg hip thrust: Place a dumbbell over the working leg and center
one leg in front of you. Tap the glutes to the ground. Fully extend the hips then lower
under control. Keep your spine neutral and hinge from the bench. You do not need to
keep a forward eye gaze, just follow the movement of your torso.
C: Reset deficit bodyweight single-leg hip thrust: Elevate your working foot onto a
short platform (even one step is adequate) to create a small deficit. Center one leg in
front of you. Reset at the bottom of each rep, fully extend the hips, then lower under
control. Keep your spine neutral and hinge from the bench. You do not need to keep a
forward eye gaze, just follow the movement of your torso.
EXERCISE 2 (CHOOSE ONE):
A: Assisted chin-up: Wrap a long resistance band around the chin-up bar and place
both feet inside. Use a pronated grip and starting from a dead hang, rise up and touch
the top of your chest to the bar, then come down to a full stretch. Do not relax all your
muscles at the bottom of the movement; keep tension in your shoulders.
B: Band supine pulldown: Wrap a resistance band around a stable pole and pull it far
enough to where there will be resistance throughout the whole movement. Lay on your
back with the band in your hands and pull the band down to your collar bone area.
C: Inverted row: If possible, elevate your feet to increase difficulty. If it’s difficult to
maintain form or reach full range of motion, your feet can be planted on the floor with
the knees bent. Regardless, keep your chest and hips up so that your entire body
moves together as your arms pull you upward.
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WORKOUT PLAN
MONTH 45 – January/February 2022
EXERCISE 3 (CHOOSE ONE):
A: Deficit curtsy lunge: Start by standing on a 4-12” platform. The goal is to stretch the
glute. You don’t need to step back at an extreme angle, step back at a slight angle and
keep your body pointed towards the front.
B: Dumbbell curtsy lunge: See curtsy lunge description above. Just stand on the
ground instead of standing on a platform. You can hold the dumbbells by your side or
one in the goblet position.
C: Bodyweight curtsy lunge: See curtsy lunge description above. Just use
bodyweight.
EXERCISE 4 (CHOOSE ONE):
A: Double pause deficit push-up: You can use dumbbells if you don’t have access to
push-up handles. The deficit allows you to get a greater stretch at the bottom. Keep
your hands underneath the shoulders and elbows. Take a deep breath before you lower
yourself and touch your chest to the floor before coming back up. Pause at the top and
bottom of the movement for one second.
B: Dumbbell floor press: Keep your arms at a 45-degree angle (neutral position).
Bring your arms down to touch the ground before pushing back up.
C: Eccentric push-up: Position your hands such that when you’re at the bottom of the
movement, your arms flare out at a 45-degree angle and your forearms are vertical.
Take a deep breath before you lower yourself over 4 seconds and touch your chest to
the floor. Only perform the eccentric portion.
EXERCISE 5 (CHOOSE ONE):
A: Dumbbell 45-degree hyperextension: With the feet straight, stay neutral, come up,
and fire everything. Squeeze your hamstrings, glutes, and erectors. Keep the db close
to your chin and the elbows tucked.
B: Couch 45-degree hyperextension: Have a partner hold down your working leg.
Keep a neutral spine, come up and fire everything. Squeeze your hamstrings, glutes,
and erectors. You can perform this off a bench or couch.
C: Frog reverse hyperextension: Set up off of a standard bench with your hips
hanging off and your feet in the frog position. As you lift your legs up, push through your
heels. Keep the movement controlled and a neutral spine.
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WORKOUT PLAN
MONTH 45 – January/February 2022
EXERCISE 6 (CHOOSE ONE):
A: Cable standing glute kickback: Choose the variation that you like best. You can
stand more upright or lean forward a bit with a straight leg or bending your knee on the
way back in. Maintain a neutral spine and focus on moving the weight with your working
leg only.
B: Band standing diagonal glute kickback: Place a mini band above your knees.
Stand on one foot and kick one leg out to the side at a 45-degree angle. If you want
more range of motion, you can put the band up higher on your legs.
C: Bird dog: Start in the quadruped position, stretch your arm and the opposite leg out
before coming back to all fours. Repeat this with the other side. You can do this with
your torso over a bench if preferred. To increase the difficulty, you can hold onto light
dumbbells and wear ankle weights.
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WORKOUT PLAN
MONTH 45 – January/February 2022
GLUTE DAY 1
Side-lying hip abduction: Lay on your side and make sure that you keep the hip
internally rotated (toes pointing down) throughout the movement. Position your top arm
so that you can feel your upper glute with your palm. This will ensure that you’re
activating the target muscle throughout the entire range of motion.
Extra range side-lying hip abduction: Lie on your side on a bench with your legs
(from the knee down) hanging past the edge of the bench. If possible, get another seat
or box of equal height for your bottom leg to rest on. Make sure that you keep the hip
internally rotated (toes pointing down) and that you achieve a deep stretch at the bottom
of the movement. Position your top arm so that you can feel your upper glute with your
palm. This will ensure that you’re activating the target muscle throughout the entire
range of motion.
Squat pulse: Keep the knees out throughout the movement. Sit down (not back), let
your knees drive forward and drop your hips straight down, then pulse in the bottom 1/3
of ROM.
Band hip hinge abduction: Place the mini-band right above the knees. You will start
slightly wider than shoulder width stance with your feet straight ahead. Get into a hip
hinge position (sit back and have your torso fall forward). Cave your knees in and drive
them out while rolling to the lateral edges of your feet.
RKC plank: Rest on your forearms and squeeze your glutes as hard as possible and
hold it there. This isometric hold is training posterior pelvic tilt and end-range hip
extension strength. It works the glutes along with the rectus abdominis and
internal/external obliques.
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WORKOUT PLAN
MONTH 45 – January/February 2022
GLUTE DAY 2
Band standing hip abduction: Use a mini band around the top of your knees. Both
legs are working during this movement (the working leg dynamically, the standing leg
statically) so you will want to rest 30 seconds between each leg. Make sure you are
bringing your working leg out as far as you can.
Knee-banded glute bridge: Actively keep the knees wide - put a lot of tension on the
band the whole way through, both on the way up and down.
Knee-banded squat pulse: Place a mini band above your knees and push out against
the band throughout the whole set. Keep the knees out throughout the movement. Sit
down (not back), let your knees drive forward and drop your hips straight down, then
pulse in the bottom 1/3 of ROM.
Single-leg hip thrust: Center one leg in front of you. Tap the glutes to the ground. Fully
extend the hips then lower under control. Keep your spine neutral and hinge from the
bench. You do not need to keep a forward eye gaze, just follow the movement of your
torso.
Standing glute squeeze: Stand up straight and contract your glutes as hard as
possible. You will want to posterior pelvic tilt to achieve this (imagine tucking your
tailbone under). Hold this contraction for 20 seconds.
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