BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019 Week 1: Day 1 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Deadlift 1 x 3, 1 x 2, 1 x 1 Bench press 3 x 8 Db Bulgarian split squat 3 x 8 Chin-up 3 x AMRAP Single-leg hip thrust 3 x 12 Band seated hip abduction 3 x 30/30/30 Week 1: Day 2 Db 45-degree hyperextension 3 x 10 Db bench press 3 x 10 Back squat 3 x 6 Inverted row 3 x AMRAP Single-leg RDL 3 x 8 Band hip hinge abduction 3 x 20 Week 1: Day 3 Stiff leg deadlift 3 x 8 Pause bench press (1-second pause) 3x5 Barbell knee-banded hip thrust/ abduction burnout 6/6/6/20/20 Supinated pulldown 3 x 10 Heels-elevated goblet squat 3 x 12 Knee-banded side-lying clam 3 x 20 BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019 Week 1: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3 R ou n d 1 R ou n d 2 R ou n d 3 Knee-banded fire hydrant 15 each leg Band quadruped hip extension 20 each leg Frog reverse hyperextension 20 Prone leg tap 10 each leg Week 1: G l u te D a y 2 Deficit reverse lunge 10 each leg Lateral band walk 20 each leg Squat pulse 30 Band hip hinge abduction (3-second pause) 10 Band standing kickback 20 each leg Knee-banded glute bridge 30 BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019 Week 2: Day 1 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Deadlift 1 x 3, 1 x 2, 1 x 1 Bench press 3 x 8 Db Bulgarian split squat 3 x 8 Chin-up 3 x AMRAP Single-leg hip thrust 3 x 12 Band seated hip abduction 3 x 30/30/30 Week 2: Day 2 Db 45-degree hyperextension 3 x 10 Db bench press 3 x 10 Back squat 3 x 6 Inverted row 3 x AMRAP Single-leg RDL 3 x 8 Band hip hinge abduction 3 x 20 Week 2: Day 3 Stiff leg deadlift 3 x 8 Pause bench press (1-second pause) 3x5 Barbell knee-banded hip thrust/ abduction burnout 6/6/6/20/20 Supinated pulldown 3 x 10 Heels-elevated goblet squat 3 x 12 Knee-banded side-lying clam 3 x 20 BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019 Week 2: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3 R ou n d 1 R ou n d 2 R ou n d 3 Knee-banded fire hydrant 15 each leg Band quadruped hip extension 20 each leg Frog reverse hyperextension 20 Prone leg tap 10 each leg Week 2: G l u te D a y 2 Deficit reverse lunge 10 each leg Lateral band walk 20 each leg Squat pulse 30 Band hip hinge abduction (3-second pause) 10 Band standing kickback 20 each leg Knee-banded glute bridge 30 BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019 Week 3: Day 1 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Deadlift 1 x 3, 1 x 2, 1 x 1 Bench press 3 x 8 Db Bulgarian split squat 3 x 8 Chin-up 3 x AMRAP Single-leg hip thrust 3 x 12 Band seated hip abduction 3 x 30/30/30 Week 3: Day 2 Db 45-degree hyperextension 3 x 10 Db bench press 3 x 10 Back squat 3 x 6 Inverted row 3 x AMRAP Single-leg RDL 3 x 8 Band hip hinge abduction 3 x 20 Week 3: Day 3 Stiff leg deadlift 3 x 8 Pause bench press (1-second pause) 3x5 Barbell knee-banded hip thrust/ abduction burnout 6/6/6/20/20 Supinated pulldown 3 x 10 Heels-elevated goblet squat 3 x 12 Knee-banded side-lying clam 3 x 20 BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019 Week 3: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3 R ou n d 1 R ou n d 2 R ou n d 3 Knee-banded fire hydrant 15 each leg Band quadruped hip extension 20 each leg Frog reverse hyperextension 20 Prone leg tap 10 each leg Week 3: G l u te D a y 2 Deficit reverse lunge 10 each leg Lateral band walk 20 each leg Squat pulse 30 Band hip hinge abduction (3-second pause) 10 Band standing kickback 20 each leg Knee-banded glute bridge 30 BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019 Week 4: Day 1 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Deadlift 1 x 3, 1 x 2, 1 x 1 Bench press 3 x 8 Db Bulgarian split squat 3 x 8 Chin-up 3 x AMRAP Single-leg hip thrust 3 x 12 Band seated hip abduction 3 x 30/30/30 Week 4: Day 2 Db 45-degree hyperextension 3 x 10 Db bench press 3 x 10 Back squat 3 x 6 Inverted row 3 x AMRAP Single-leg RDL 3 x 8 Band hip hinge abduction 3 x 20 Week 4: Day 3 Stiff leg deadlift 3 x 8 Pause bench press (1-second pause) 3x5 Barbell knee-banded hip thrust/ abduction burnout 6/6/6/20/20 Supinated pulldown 3 x 10 Heels-elevated goblet squat 3 x 12 Knee-banded side-lying clam 3 x 20 BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019 Week 4: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3 R ou n d 1 R ou n d 2 R ou n d 3 Knee-banded fire hydrant 15 each leg Band quadruped hip extension 20 each leg Frog reverse hyperextension 20 Prone leg tap 10 each leg Week 4: G l u te D a y 2 Deficit reverse lunge 10 each leg Lateral band walk 20 each leg Squat pulse 30 Band hip hinge abduction (3-second pause) 10 Band standing kickback 20 each leg Knee-banded glute bridge 30