WORKOUT PLAN
March-April 2023
Welcome to March-April 2023 of Booty by Bret!
This month is a Grow Your Glutes 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 minute s 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
March-April 2023
Day 1
Option A
( F u l l g y m a c c e ss)
Option B
( Du m b b el l s/ b a n d s )
Option C
( N o eq u i p m en t )
Barbell Glute Bridge
3 x 20
Dumbbell Single-Leg Hip Thrust
3 x 10 each leg
Bodyweight
Single-Leg Hip Thrust
3 x 20 each leg
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Glute Emphasis
45-Degree Hyperextension
3 x 30
Couch Back Extension
3 x 30
Couch Back Extension
3 x 30
Rest between sets: 40sec-1min
Rest between sets: 40sec-1min
Rest between sets: 40sec-1min
Deficit Dumbbell Curtsy Lunge
3 x 10 each leg
Deficit Dumbbell Curtsy Lunge
3 x 10 each leg
Deficit Bodyweight Curtsy Lunge
3 x 20 each leg
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Barbell Incline Press
3x8
Dumbbell Incline Press
3 x 10
Feet-Elevated Push-Up
3 x AMRAP
Rest between sets: 2-3min
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Chin-Up
3 x AMRAP
One-Arm Row
3 x 10 each arm
Inverted Row
3 x AMRAP
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Cable Kneeling Glute Kickback
3 x 12 each leg
Band Quadruped Hip Extension
3 x 20 each leg
Quadruped Leg Swing
3 x 30 each leg
Rest between sets: 1-2min
Rest between sets: 1-2min
Rest between sets: 1-2min
Band Seated Hip Abduction
3 x 50
Band Seated Hip Abduction
3 x 50
Side-Lying Hip Raise
3 x 12 each leg
Rest between sets: 1-2min
Rest between sets: 1-2min
Rest between sets: 1-2min
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WORKOUT PLAN
March-April 2023
Day 2
Option A
( F u l l g y m a c c e ss)
Option B
( Du m b b el l s/ b a n d s )
Option C
( N o eq u i p m en t )
Dual-Elevated
Knee-Banded Hip Thrust
3 x 20
Dual-Elevated
Knee-Banded Hip Thrust
3 x 20
Dual-Elevated
Single-Leg Hip Thrust
3 x 12 each leg
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Dumbbell RDL
3 x 12
Dumbbell RDL
3 x 12
Spread Eagle
Reverse Hyperextension
3 x 20
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Rest between sets: 1-2min
Extra Range Side-Lying Hip Abduction
3 x 25 each leg
Rest between sets: 1-2min
Reset Push-Up
3 x AMRAP
Rest between sets: 1.5-2min
Dumbbell Bent Over Row
3 x 10
Dumbbell Bent Over Row
3 x 10
Inverted Row
3 x AMRAP
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Single-Leg Leg Press
3 x 10 each leg
Dumbbell Sumo Squat
3 x 20
Skater Squat
3 x AMRAP each leg
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Frog Reverse Hyperextension
3 x 20
Rest between sets: 1-2min
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WORKOUT PLAN
March-April 2023
Day 3
Option A
( F u l l g y m a c c e ss)
Option B
( Du m b b el l s/ b a n d s )
Option C
( N o eq u i p m en t )
Barbell Hip Thrust Pulse
3 x 20
Double Dumbbell
Hip Thrust Pulse
3 x 20
Bodyweight
Single-Leg Hip Thrust 1 ¼
3 x 15 each leg
Rest between sets: 2-3min
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Cable Standing Glute Kickback
3 x 12 each leg
Band Standing Glute Kickback
3 x 20 each leg
Bodyweight Standing
Glute Kickback Pulse
3 x 30 each leg
Rest between sets: 1-2min
Rest between sets: 1-2min
Rest between sets: 1-2min
Side-Lying Hip Raise
3 x 15 each leg
Rest between sets: 1-2min
Dumbbell
Standing Shoulder Press
3 x 10
Dumbbell
Standing Shoulder Press
3 x 10
Pike Push-Up
3 x AMRAP
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Supinated Pulldown
3x8
Band Quadruped Pulldown
3 x 12 each arm
Inverted Row
3 x AMRAP
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Dumbbell Frog Pump
3 x 50
Dumbbell Frog Pump
3 x 50
Bodyweight Frog Pump
3 x 80
Rest between sets: 1-2min
Rest between sets: 1-2min
Rest between sets: 1-2min
Goblet Squat Pulse
3 x 30
Goblet Squat Pulse
3 x 30
Bodyweight Squat Pulse
3 x 50
Rest between sets: 1.5-2min
Rest between sets: 1.5-2min
Rest between sets: 1-2min
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WORKOUT PLAN
March-April 2023
GLUTE DAY 1
(Optional)
GLUTE DAY 2
(Optional)
3 ROUNDS
3 ROUNDS
Dual-Elevated
Single-Leg Hip Thrust
10 each leg
Bodyweight
Single-Leg Hip Thrust
10 each leg
Foot-Elevated
Single-Leg Glute Bridge
10 each leg
Bodyweight Standing
Glute Kickback Pulse
20 each leg
Lateral Band Walk
20 each way
Knee-Banded
In/Out Hip Thrust
20
Band Standing
Diagonal Glute Kickback
20 each leg
Eccentric-Focused
Knee-Banded Hip Thrust
20
Delt Blaster
10/10/10
----
Perform each glute day as a circuit for 3 rounds –
rest 90 second s between each round
BE SURE TO DELOAD DURING WEEK 1.
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WORKOUT PLAN
March-April 2023
DAY 1
EXERCISE 1 (CHOOSE ONE):
A: Barbell Glute Bridge: Use smaller plates rather than bumper plates if you can in
order to increase range of motion. Otherwise, you can elevate your feet slightly. If you
find yourself sliding back while you’re performing the reps, reset your feet or have a
training partner stand over you with their feet against your shoulders.
B: Dumbbell Single-Leg Hip Thrust: Place a dumbbell over your working side 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: 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.
EXERCISE 2 (CHOOSE ONE):
A: Glute Emphasis 45-Degree Hyperextension: Flare the feet out 45-degrees. Come
down deep and relax, take a breath and let your upper back naturally round. Actively
tuck your chin and round your upper back. Do not unravel from that position or
hyperextend the back. You will feel the hamstrings as well.
C: Couch Back Extension: 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.
EXERCISE 3 (CHOOSE ONE):
A: Deficit Dumbbell Curtsy Lunge: Step on a 3-5-inch platform for a deficit and either
hold onto one dumbbell in the goblet position or two dumbbells down by your side. 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.
C: Deficit Bodyweight Curtsy Lunge: See deficit curtsy lunge above – just use
bodyweight.
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WORKOUT PLAN
March-April 2023
EXERCISE 4 (CHOOSE ONE):
A: Barbell Incline Press: Set up on an incline bench (30-45 degrees). Start down deep
in a stretch and have your arms at a 45-degree angle. Look up and keep your chest up
before initiating the press. Don’t go too deep and lose form.
B: Dumbbell Incline Press: Bring the dumbbells to the top of the movement and set up
on an incline bench. The bench should ideally be set at a 45-degree angle. Start down
deep in a stretch and have your arms at a 45-degree angle. Look up and keep your
chest up before initiating the press. Don’t go too deep and lose form.
C: Feet-Elevated 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. Elevate your feet onto any surface. The higher the surface – the more
difficult the movement will be.
EXERCISE 5 (CHOOSE ONE):
A: 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 perform band assisted or eccentric
chin-ups if you are unable to perform bodyweight reps.
B: One-Arm Row: Post off of a bench or a higher surface and assume a wide athletic
stance. Keep the chest up, sink down deep with the working arm, get a good stretch
before coming back up. You’re not twisting the torso – just stretching the scapular
retractor.
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 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 Quadruped Hip Extension: Get in a quadruped position and pin the mini
band under the non-working knee. Keep the working leg bent at the knee and kick
upward.
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WORKOUT PLAN
March-April 2023
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.
EXERCISE 7 (CHOOSE ONE):
A: Band Seated Hip Abduction: You can either have a wide stance and move to
neutral or a shoulder-width stance and abduct more. Lean forward significantly to hit the
lower glutes more.
C: Side-Lying Hip Raise: Post up on your elbow in a side-lying plank position. Position
the hips and knees at a 90-90° angle. Drive through the knee with maximum hip
separation at the top of each rep. Extend up as high as you can! You’ll feel the exercise
in both glutes. Take your time with the eccentric (lowering) phase.
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WORKOUT PLAN
March-April 2023
DAY 2
EXERCISE 1 (CHOOSE ONE):
A: Dual-Elevated Knee-Banded Hip Thrust: Place a mini band above your knees and
find tall benches to place your shoulders and feet on. You will want the surface that your
feet are on to be a little bit taller than the surface your shoulders are on. Sink deep at
the bottom. Allow yourself to look up a bit throughout this movement compared to
keeping your chin tucked for normal hip thrusts. Don’t fling your body up; keep your
body controlled through each rep. Push out against the band on the way up and down.
C: Dual-Elevated Single-Leg Hip Thrust: Find tall benches to place your shoulders
and foot on. Spread your arms out across the bench and center your working leg on the
opposite bench. Start with your butt on the ground and lift yourself up to lockout. Allow
yourself to look up a bit throughout this movement compared to keeping your chin
tucked for normal hip thrusts. Don’t fling your body up; keep your body controlled
through each rep.
EXERCISE 2 (CHOOSE ONE):
A: Dumbbell RDL: Start at the top and bring the dumbbells right below your knees
before coming back up. You want to sit back as much as possible while keeping your
shins vertical.
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.
EXERCISE 3:
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.
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WORKOUT PLAN
March-April 2023
EXERCISE 4:
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.
EXERCISE 5 (CHOOSE ONE):
A: Dumbbell Bent Over Row: Start in the same position that you would be in at the
bottom of an RDL. Focus on squeezing the upper back muscles together, getting a full
stretch at the bottom. At the top of the movement, your forearms should be vertical.
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 6 (CHOOSE ONE) :
A: Single-Leg Leg Press: Unload the weight with both legs then move your working
leg closer to the middle of the platform. Be sure to keep a soft bend in the knee at the
top of each rep – do not fully lock your knee out.
B: Dumbbell Sumo Squat: Hold a dumbbell horizontally or in a goblet position so that
it doesn’t hit the ground at the bottom of the rep. Position yourself in a wide stance with
your feet flared out around 45° or more.
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 7:
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
March-April 2023
DAY 3
EXERCISE 1 (CHOOSE ONE):
A: Barbell Hip Thrust Pulse: 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. Keep the range of
motion to the top third of the movement to perform small pulses.
B: Double Dumbbell Hip Thrust Pulse: Place each dumbbell vertically over your each
side of your hips and 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. Keep the range of motion to
the top third of the movement to perform small pulses.
C: Bodyweight Single-Leg Hip Thrust 1 ¼: Center one leg in front of you. Tap the
glutes to the ground. Fully extend the hips, come down ¼ of the way and re-lock the
hips at full extension, then lower under control. This is one rep.
EXERCISE 2 (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 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: Bodyweight Standing Glute Kickback Pulse: 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.
EXERCISE 3:
Side-Lying Hip Raise: Post up on your elbow in a side-lying plank position. Position
the hips and knees at a 90-90° angle. Drive through the knee with maximum hip
separation at the top of each rep. Extend up as high as you can! You’ll feel the exercise
in both glutes. Take your time with the eccentric (lowering) phase.
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WORKOUT PLAN
March-April 2023
EXERCISE 4 (CHOOSE ONE):
A: Dumbbell Standing Shoulder Press: Keep the dumbbells at a 45-degree angle.
Start with the dumbbells 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: Supinated Pulldown: Take an underhand grip on the bar. Get a full stretch at the
top and pull the bar to your chest. If coming down deep enough to reach your chest is
uncomfortable, then you can come down to below the chin.
B: Band Quadruped Pulldown: Wrap a long resistance band around a stable surface.
Grab onto the band with one arm, walk back so there is tension on the band and get on
all fours. Get a big stretch in full shoulder flexion and pull your elbow down to your hip.
You will start in a pronated grip and end in a neutral grip before coming back to the top.
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 6 (CHOOSE ONE):
A: 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: Bodyweight Frog Pump: See frog pump description above – just use bodyweight.
EXERCISE 7 (CHOOSE ONE):
A: Goblet Squat Pulse: 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, then pulse in the bottom 1/3 of ROM.
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WORKOUT PLAN
March-April 2023
C: Bodyweight Squat Pulse: Keep your arms out in front of you throughout the set. Sit
down (not back), let your knees drive forward and drop your hips straight down, then
pulse in the bottom 1/3 of ROM.
GLUTE DAY 1
Dual-Elevated Single-Leg Hip Thrust: Find tall benches to place your shoulders and
foot on. Spread your arms out across the bench and center your working leg on the
opposite bench. Start with your butt on the ground and lift yourself up to lockout. Allow
yourself to look up a bit throughout this movement compared to keeping your chin
tucked for normal hip thrusts. Don’t fling your body up; keep your body controlled
through each rep.
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.
Foot-Elevated Single-Leg 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.
Bodyweight Standing Glute Kickback Pulse: 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.
Lateral Band Walk: Stay upright; do not squat through the movement. Think of pushing
laterally off the ground with your leg, not reaching with the leg that’s up in the air.
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WORKOUT PLAN
March-April 2023
GLUTE DAY 2
Knee-Banded In/Out Hip Thrust: Place a miniband above your knees. Get on your
heels, as you come up to the top, you will abduct and turn your feet out. 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.
Band Standing Diagonal Glute Kickback: 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.
Eccentric-Focused Knee-Banded Hip Thrust: Actively keep the knees wide and push
out as hard as possible during the eccentric phase and bring your knees back in on the
way up.
Delt Blaster: Perform 10 reps of front raises, 10 reps of lateral raises, and 10 reps of
bent over rear delt raises with no rest in between.
- Front Raise: Raise your arms straight out in front of your torso until they’re
parallel to the ground.
- Lateral Raise: Think of leading with the elbows, as though you have a water
pitcher in your hand and you’re pouring them into a pot in front of you. Make
sure your pinky is higher than your thumb.
- Rear Delt Raise: Bend over to the bottom of a Romanian deadlift position if
you don’t have a surface to lean your chest on. Initiate the movement by
bringing your arms straight out in a T, isolating your rear delts. Make sure
your arms are at a 90-degree angle with your body, you don’t want to bring
your arms backward on the way up.
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