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 1|P a g e 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 2|P a g e 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. 3|P a g e 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. 4|P a g e 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). 5|P a g e 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. 6|P a g e 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. 7|P a g e 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. 8|P a g e 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. 9|P a g e 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. 10 | P a g e 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. 11 | P a g e 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). 12 | P a g e 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. 13 | P a g e 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. 14 | P a g e