BO O T Y BY BR E T M O N T H 1 – Se p te m b e r 2018 Week 1: Workout 1 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Pause high bar back squat (3-second pause) 3x5 Db incline press 3 x 10 Eccentric-accentuated deficit stiff leg deadlift (4-second lowering phase) 3x5 Chin-up 3 x AMRAP Single-leg hip thrust 3 x 15 Band seated hip abduction 2 x 30/30/30 Week 1: Workout 2 Pause barbell hip thrust (3-second pause) 3x5 Push-up 3 x AMRAP Db 45-degree hyperextension 3 x 10 Inverted row 3 x AMRAP Barbell walking lunge 3 x 8 Standing hip abduction 2 x 30 Week 1: Workout 3 Back squat 3 x 3 Bench press 3 x 5 Deadlift 3 x 3 Wide-grip pulldown 3 x 10 Barbell glute bridge 3 x 20 Knee-banded glute bridge 2 x 30 BO O T Y BY BR E T M O N T H 1 – Se p te m b e r 2018 Week 1: G l u te D a y 1 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Curtsy lunge 2 x 20 Db Romanian deadlift 3 x 10 Frog pump 4 x 50 Extra range side-lying hip abduction 2 x 30 Nordic ham curl 3 x 5 Week 1: G l u te D a y 2 Seated hip abduction machine quadruple dropset 2 x 10/10/10/10 Db sumo squat 3 x 10 Lateral band walk 3 x 20 Band hip hinge abduction (3-second pause) 3 x 10 Nordic ham curl 5 x 3 BO O T Y BY BR E T M O N T H 1 – Se p te m b e r 2018 Week 2: Workout 1 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Pause high bar back squat (3-second pause) 3x5 Db incline press 3 x 10 Eccentric-accentuated deficit stiff leg deadlift (4-second lowering phase) 3x5 Chin-up 3 x AMRAP Single-leg hip thrust 3 x 15 Band seated hip abduction 2 x 30/30/30 Week 2: Workout 2 Pause barbell hip thrust (3-second pause) 3x5 Push-up 3 x AMRAP Db 45-degree hyperextension 3 x 10 Inverted row 3 x AMRAP Barbell walking lunge 3 x 8 Standing hip abduction 2 x 30 Week 2: Workout 3 Back squat 3 x 3 Bench press 3 x 5 Deadlift 3 x 3 Wide-grip pulldown 3 x 10 Barbell glute bridge 3 x 20 Knee-banded glute bridge 2 x 30 BO O T Y BY BR E T M O N T H 1 – Se p te m b e r 2018 Week 2: G l u te D a y 1 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Curtsy lunge 2 x 20 Db Romanian deadlift 3 x 10 Frog pump 4 x 50 Extra range side-lying hip abduction 2 x 30 Nordic ham curl 3 x 5 Week 2: G l u te D a y 2 Seated hip abduction machine quadruple dropset 2 x 10/10/10/10 Db sumo squat 3 x 10 Lateral band walk 3 x 20 Band hip hinge abduction (3-second pause) 3 x 10 Nordic ham curl 5 x 3 BO O T Y BY BR E T M O N T H 1 – Se p te m b e r 2018 Week 3: Workout 1 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Pause high bar back squat (3-second pause) 3x5 Db incline press 3 x 10 Eccentric-accentuated deficit stiff leg deadlift (4-second lowering phase) 3x5 Chin-up 3 x AMRAP Single-leg hip thrust 3 x 15 Band seated hip abduction 2 x 30/30/30 Week 3: Workout 2 Pause barbell hip thrust (3-second pause) 3x5 Push-up 3 x AMRAP Db 45-degree hyperextension 3 x 10 Inverted row 3 x AMRAP Barbell walking lunge 3 x 8 Standing hip abduction 2 x 30 Week 3: Workout 3 Back squat 3 x 3 Bench press 3 x 5 Deadlift 3 x 3 Wide-grip pulldown 3 x 10 Barbell glute bridge 3 x 20 Knee-banded glute bridge 2 x 30 BO O T Y BY BR E T M O N T H 1 – Se p te m b e r 2018 Week 3: G l u te D a y 1 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Curtsy lunge 2 x 20 Db Romanian deadlift 3 x 10 Frog pump 4 x 50 Extra range side-lying hip abduction 2 x 30 Nordic ham curl 3 x 5 Week 3: G l u te D a y 2 Seated hip abduction machine quadruple dropset 2 x 10/10/10/10 Db sumo squat 3 x 10 Lateral band walk 3 x 20 Band hip hinge abduction (3-second pause) 3 x 10 Nordic ham curl 5 x 3 BO O T Y BY BR E T M O N T H 1 – Se p te m b e r 2018 Week 4: Workout 1 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Pause high bar back squat (3-second pause) 3x5 Db incline press 3 x 10 Eccentric-accentuated deficit stiff leg deadlift (4-second lowering phase) 3x5 Chin-up 3 x AMRAP Single-leg hip thrust 3 x 15 Band seated hip abduction 2 x 30/30/30 Week 4: Workout 2 Pause barbell hip thrust (3-second pause) 3x5 Push-up 3 x AMRAP Db 45-degree hyperextension 3 x 10 Inverted row 3 x AMRAP Barbell walking lunge 3 x 8 Standing hip abduction 2 x 30 Week 4: Workout 3 Back squat 3 x 3 Bench press 3 x 5 Deadlift 3 x 3 Wide-grip pulldown 3 x 10 Barbell glute bridge 3 x 20 Knee-banded glute bridge 2 x 30 BO O T Y BY BR E T M O N T H 1 – Se p te m b e r 2018 Week 4: G l u te D a y 1 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Curtsy lunge 2 x 20 Db Romanian deadlift 3 x 10 Frog pump 4 x 50 Extra range side-lying hip abduction 2 x 30 Nordic ham curl 3 x 5 Week 4: G l u te D a y 2 Seated hip abduction machine quadruple dropset 2 x 10/10/10/10 Db sumo squat 3 x 10 Lateral band walk 3 x 20 Band hip hinge abduction (3-second pause) 3 x 10 Nordic ham curl 5 x 3