WORKOUT PLAN
MONTH 26 – August 2020
Welcome to Month 26 of Booty by Bret!
This month is a Glute Squad Special
*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 home gym
Option B: Light dumbbells
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.
This month’s Facebook password: Bear
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WORKOUT PLAN
MONTH 26 – August 2020
DAY 1
A : Back squat
3 x 1-20
(1 PR set, 2 sets not to failure)
B : Deficit db
Bulgarian split squat
3 x 8-12 each leg
C : Bodyweight
Bulgarian split squat
3 x AMRAP each leg
DAY 2
A : Chin-up
3 x AMRAP
B : Sheet pull-up
3 x AMRAP
C : Inverted row
3 x AMRAP
A : Deadlift
3 x 1-20
(1 PR set, 2 sets not to failure)
B : Eccentric-accentuated
stiff leg deadlift
(4-second lowering phase)
3x8
C : Table reverse hyperextension
3 x 30
A : Military press
3x8
B : Db standing shoulder press
3 x AMRAP
C : Elevated pike push-up
3 x AMRAP
A : Db 45-degree hyperextension
3 x 12-15
B : Nordic ham curl
3x5
C : Eccentric sliding leg curl
3 x 10
A : Db walking lunge
3 x 10 each leg
B : Bodyweight walking lunge
3 x 15 each leg
C : Bodyweight reverse lunge
3 x 15 each leg
A : Double pause push-up
(1-second pause at top,
1-second pause at bottom)
3 x AMRAP
B : Push-up
3 x AMRAP
C : Eccentric push-up
3 x AMRAP
A : Pause knee-banded
barbell hip thrust
(3-second pause)
3x8
B : Single-leg hip thrust
3 x AMRAP each leg
C : Knee-banded
bodyweight hip thrust
3 x 20
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DAY 3
A : Barbell hip thrust
3 x 1-20
(1 PR set, 2 sets not to failure)
B : Partner hip thrust
3 x AMRAP
C : Double pause
single-leg hip thrust
(1-second pause at top,
1-second pause at bottom)
3 x 10 each leg
A : Bench press
3x5
B : Feet-elevated push-up
3 x AMRAP
C : Knee push-up
3 x AMRAP
A : Pause back squat
(3-second pause)
3x6
B : Skater squat
3 x AMRAP each leg
C : Step-up
3 x AMRAP each leg
A : Feet-elevated inverted row
3 x AMRAP
B : Modified inverted row
3 x AMRAP
C : Partner inverted row
3 x AMRAP
A : Weighted chin-up
3 x 1-3
B : Sheet pull-up
3 x AMRAP
C : Inverted row
3 x AMRAP
A : B-stance barbell hip thrust
3 x 8 each leg
B : Db single-leg hip thrust
3 x 12 each leg
C : Pause single-leg hip thrust
(3-second pause)
3 x 10 each leg
A : 5/3/1 barbell stiff leg deadlift
3x5
B : Db single-leg RDL
3 x 10 each leg
C : Couch back extension
3 x 20
WORKOUT PLAN
MONTH 26 – August 2020
GLUTE DAY 1
(Optional)
GLUTE DAY 2
(Optional)
3 ROUNDS
3 ROUNDS
Band seated hip abduction
50
Band standing glute kickback
20 each leg
Lateral raise
15
Extra range
side-lying hip abduction
30 each leg
Prone rear delt raise
15
YTWL
10/10/10/10
Side-lying
hip abduction pulse
30 each leg
Prone hover
5
Frog pump
50
Squat pulse
30
-----
Knee-banded glute bridge
20
Perform each glute day as a circuit for 3 rounds –
rest 2 minutes between each round
BE SURE TO DELOAD DURING WEEK 1.
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WORKOUT PLAN
MONTH 26 – August 2020
DAY 1
Quad Dominant (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.
B: Deficit db Bulgarian split squat: Step onto a surface that is 3-6” high. Keep
your bodyweight over your standing leg, leaning over the foot. Sit back at an
angle (you will end up leaning forward). For the next leg, match your standing
foot, reach back with the new leg, and perform the set again. You can either hold
dumbbells in your hands or use a barbell.
C: Bodyweight Bulgarian split squat: See description for Bulgarian split squat
above (perform without deficit or dumbbells).
Vertical Pull (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: Sheet pull-up: Place a towel or sheet (tie a knot in one side) in between the
door and doorway and make sure it’s secure. Hold onto the towel and perform
assisted pull-ups (keeping your feet on the ground).
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 26 – August 2020
Hamstring Dominant (CHOOSE ONE)
A: Db 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: Nordic ham curl: Lower slowly, focusing on the eccentric phase and then
push back up explosively or crawl back up to the starting position. If you do have
a training partner, they will put their thighs up against the soles of your feet and
place most of their weight over your ankles during the movement.
C: Eccentric sliding leg curl: You will bridge up with both legs but only perform
the eccentric portion. You will not perform the concentric portion – just reset at
the top with both legs. Lower yourself over 4 seconds.
Horizontal Push (CHOOSE ONE)
A: 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 for one second before coming back up and pausing at the
top for one second.
B: Push-up: See description for push-up above. Perform without the pauses.
C: Eccentric push-up: Start at the top of the push-up and lower yourself over 4
seconds until your chest touches the ground. Reset at the top (only perform the
lowering portion).
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WORKOUT PLAN
MONTH 26 – August 2020
Glute Dominant (CHOOSE ONE)
A: Pause knee-banded barbell hip thrust: Place a mini band above your knees
and keep tension on the band on the way up and down. 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. Pause at the top of the movement for 3 seconds. 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. Drive your knees out against the band the whole way up AND down.
B: Single-leg hip thrust: Center one leg in front of you and tap the glutes to the
ground, then fully extend the hips and 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: Knee-banded bodyweight hip thrust: Actively keep the knees wide - put a
lot of tension on the band the whole way through, both on the way up and down.
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WORKOUT PLAN
MONTH 26 – August 2020
DAY 2
Hamstring Dominant (CHOOSE ONE)
A: Deadlift: Line up the bar across the mid-foot. Bend over and grab the bar,
then do 3 things at the same time: 1) drop the hips, 2) extend the spine, and 3)
pull down the scapula. Stand up with the bar without letting the hips shoot up.
Once the bar passes the knees, pull it in so it drags across the thighs. When
lowering the bar, push the hips back while keeping the shins vertical, and once
the bar passes the knees, you can move the knees forward.
B: Eccentric-accentuated stiff leg deadlift: Position yourself to the bar and get
the hips as high as they can go with the back remaining flat. Initiate the motion by
driving the hips back. Maintain a neutral spine throughout. On the way down,
skim your legs with the barbell and then let it drift out a bit once you lower past
the knees. Lower under control for 4-seconds. Note: this is not a straight leg
deadlift; the knees will naturally bend, but the shin angle should remain vertical.
C: Table reverse hyperextension: Set up off of a standard bench/table with
your hips hanging off and your legs slightly bent. Have straight legs 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.
Vertical Push (CHOOSE ONE)
A: Military press: Start with a narrow grip on the bar. Keep elbows in, lean back
slightly, and place the bar close to the suprasternal notch. Once the bar passes
your head, push your head through and stand tall. Skim the face on the way up.
While locking out, push the shoulders high.
B: Db standing shoulder press: Do not use the legs for any momentum in this
movement. Keep the dumbbells at a 45-degree angle. Start with the dumbbells at
the side of your head and lock out at the top.
C: Elevated 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.
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WORKOUT PLAN
MONTH 26 – August 2020
Quad Dominant (CHOOSE ONE)
A: Db walking lunge: Take long strides and keep your front shin vertical. Keep
your torso at a slight lean. You can either hold a dumbbell in both hands or one
dumbbell in either hand.
B: Bodyweight walking lunge: Take long strides and keep your front shin
vertical. Keep your torso at a slight lean.
C: Bodyweight reverse lunge: Take a far step back, sink back deep, and lean
forward. The back knee should almost touch the ground. Sink into the back hip.
Horizontal Pull (CHOOSE ONE)
A: Feet-elevated inverted row: Elevate your feet onto any surface – the higher
your feet are, the more difficult the movement will be. Keep your chest and hips
up so that your entire body moves together as your arms pull you upward.
B: Modified inverted row: Keep your feet planted on the floor with the knees
bent. Keep your chest and hips up so that your entire body moves together as
your arms pull you upward.
C: Partner inverted row: Lying supine on the ground with a partner
standing/straddling over you, grab a hold of their wrists and have them grab a
hold of your wrists (double lock grip). Row your body upwards then lower back to
starting position. Keep your hips and chest up. You can experiment with legs
straight, knees bent, and feet elevated positions.
Glute Dominant (CHOOSE ONE)
A: B-stance barbell hip thrust: This is a single-leg emphasized lift. Set up for a
normal hip thrust, then center your working leg. Line up the heel of the supporting
leg with the toe of the working leg and perform the thrust movement. 70% of the
weight will be moved with the working leg, and 30% with the supporting leg.
Move from the single-leg hip thrust to the B-stance hip thrust with no rest
between.
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WORKOUT PLAN
MONTH 26 – August 2020
B: Db single-leg hip thrust: Center one leg in front of you and tap the glutes to
the ground, then fully extend the hips and lower under control. Keep your spine
neutral and hinge around bench. You do not need to keep a forward eye gaze,
just follow the movement of your torso. Be sure to place the dumbbell over the
working leg.
C: Pause single-leg hip thrust: See single-leg hip thrust description above.
Pause at the top of the movement for 3 seconds.
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WORKOUT PLAN
MONTH 26 – August 2020
DAY 3
Glute Dominant
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. Drive your knees out against the band the whole way up AND down.
B: Partner hip thrust: Begin lying against a couch with your knees bent and butt
and feet on the ground. Elevate your hips to the top of the movement. Have a
partner straddle your hips. Option 1: the partner faces towards your face and
grabs a hold of their own ankles to keep their body off the ground the whole time.
Option 2: take a slightly wider stance and have the partner facing away from you
with their legs in between yours.
C: Double pause single-leg hip thrust: See single-leg hip thrust description
above. Pause for 1 second at the top and 1 second at the bottom of the
movement.
Horizontal Push
A: Bench press: Find your optimal grip and line the bar with your nose/mouth
area. At the start of the rep, lock out the arms, center and settle the bar, take a
deep breath, and lower the bar to the chest. Your elbows should stay under the
bar. You want leg drive throughout the movement (be on your toes, knees turned
out, glutes turned on, chest up, low back is arched to spare your shoulders). On
the way down, think of rowing your body to the bar - this helps you keep your
chest up and use your lats. On the way up, think of pushing your body into the
bench away from the bar. Ramp up the weight each set.
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WORKOUT PLAN
MONTH 26 – August 2020
B: 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.
C: Knee push-up: See description for push-ups above. Perform from your
knees.
Quad Dominant
A: Pause 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. Pause at the bottom for 3 seconds.
B: 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 half way in the beginning. Start on your
weaker leg and only match the reps with your stronger leg.
C: Step-up: Use a surface that is high enough but not too high where you need
to shift laterally or round your back to get up. Lean in and step up. Make sure
your whole foot is on the surface so you’re able to push through your heel. Do
not use the momentum of your nonworking leg to push you up through the
movement or have your hips shoot up as you rise.
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WORKOUT PLAN
MONTH 26 – August 2020
Vertical Pull
A: Weighted chin-up: See description for chin-up above. You can either place a
dumbbell between your feet or use a dip belt with a plate to add load.
B: Sheet pull-up: Place a towel or sheet (tie a knot in one side) in between the
door and doorway and make sure it’s secure. Hold onto the towel and perform
assisted pull-ups (keeping your feet on the ground).
C: Inverted row: See description for inverted row above.
Hamstring Dominant
A: 5/3/1 barbell stiff leg deadlift: See description for stiff leg deadlift above.
Lower under control for 5-seconds, pause at the bottom for 3 seconds (do not
place on floor), and come back to starting position (rise up for 1 second).
B: Db single-leg RDL: Keep the back leg locked in extension and follow with the
torso. Your shin should be fairly vertical at the bottom of the movement. You
want this to be the single-leg form of a bilateral Romanian deadlift. Brace for
stability if needed.
C: Couch back extension: Drape your upper body over the side of the couch
and have a partner hold down your ankle throughout the movement. You can
perform these either glute dominant (upper back rounded and feet flared) or
standard (legs straight, torso rising higher).
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WORKOUT PLAN
MONTH 26 – August 2020
GLUTE DAY 1
Band seated hip abduction: You can either have a wide stance
and move to neutral or a shoulder-width stance and abduct more. You can either
keep an upright or leaning forward position.
Lateral raise: Think of leading with the elbows, as though you
have water pitchers in your hands and you’re pouring them into a pot
in front of you. Make sure your pinkies are higher than your thumbs.
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.
Prone rear delt raise: Lay your chest on a 45-degree angled bench. Initiate the
movement by bringing your arms straight out in a T, isolating your rear delt. 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.
Frog pump: If possible, set up with a Bosu ball under your head (not shoulders)
to help keep your chin tucked. 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.
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WORKOUT PLAN
MONTH 26 – August 2020
GLUTE DAY 2
Band standing glute kickback: Stand on one foot and kick one leg back. As
you kick back, flare out your foot to externally rotate and abduct the leg slightly.
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.
YTWL: Begin bent over as if in the bottom of an RDL position. Alternatively, you
may lay face down on an incline bench or stability ball. First you will perform 10
prone trap raises. Notice that if you were watching from above, your body and
arms would form a “Y.” Next you will perform 10 rear delt raises (your body
makes a “T”). Make sure your arms are straight out to the sides on these. Then
you will bend your arms and perform scapular retraction – these make “W” from
above. Finally, you will raise your arms out to the side, bend your elbows 90degrees, and perform shoulder external rotation – these create “L” if looking from
above.
Side-lying hip abduction pulse: Beginning in the side-lying position and making
sure the hips aren’t flexed, turn the top foot downwards (hip internal rotation) and
raise the leg upwards. From the top, descend down half way then reverse the
movement, performing top half “pulses.”
Prone hover: Begin in the prone (facing down) position with the arms in front of
the body. Use your erectors to maintain a slight arch in the back while you rotate
your arms around, eventually positioning them behind your back. Many of you
have remarkable shoulder mobility and will be able to use considerably more
range of motion than I do in the demonstration video.
Squat pulse: Place your heels on either 10lb or 5lb plates depending on the
amount of elevation needed to stay most upright. 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.
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.
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