WORKOUT PLAN
January – February 2024
Welcome to Jan-Feb 2024 of Booty by Bret!
This month is a StrongLifting 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.
The PDF only refers to working sets. You can follow the Warm-Up before you
start your workout.
**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
January – February 2024
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 )
Back Squat
1 x 2, 1 x 5, 1 x 8[1]
Dumbbell
Bulgarian Split Squat
1 x 10, 1 x 8, 1 x 6 each leg
Skater Squat
3 x 8 each leg
Rest between sets: 3-5min
Rest between sets: 3-4min
Rest between sets: 2-3min
Pause Barbell Bench Press
(2-second bottom pause)
3 x 6[2]
Dumbbell Bench Press
3 x 10
Strict Push-Up
3 x AMRAP
Rest between sets: 3-4min
Rest between sets: 2-3min
Rest between sets: 2-3min
Stiff Leg Deadlift
2 x 8[3]
Dumbbell Single-Leg RDL
2 x 12 each leg
Eccentric Single-Leg
Sliding Leg Curl
3 x 8 each leg
Rest between sets: 2-3min
Rest between sets: 2-3min
Rest between sets: 2-3min
Chin-Up
3 x 5[4]
Dumbbell
Chest-Supported Row
3 x 15
Inverted Row
3 x AMRAP
Rest between sets: 2-3min
Rest between sets: 2-3min
Rest between sets: 2-3min
Barbell Hip Thrust Plus
3 x 10[5]
Dumbbell Hip Thrust Pulse
3 x 30
Rest between sets: 3-4min
Rest between sets: 2-3min
A1: Machine Seated Forward
Lean Hip Abduction Pulse
A2: Bridged Machine
Seated Hip Abduction
3 x 20/20[6]
A1: Band Seated Forward
Lean Hip Abduction
A2: Band Supine Hip
Abduction
3 x 30/30
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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Bodyweight
Single-Leg Hip Thrust Pulse
3 x 20 each leg
Rest between sets: 2-3min
WORKOUT PLAN
January – February 2024
Notes for Day 1:
[1]
On week 4, perform one AMRAP set at 85% of your 1RM, then two back off
sets of 2 x 8 (stay light and focus on form)
[2]
On week 4, perform one AMRAP set at 80% of your 1RM, then two back off
sets of 2 x 6 (stay light and focus on form)
[3]
Keep these light and more focused on stretching your hamstrings. Keep the
effort fairly moderate throughout the month
[4]
If you’re unable to do 5 bodyweight reps, use assistance; if 5 reps are too
easy, add weight
[5]
You’ll be fairly fatigued by this point. Emphasize the lockout. Think of this as a
“form enhancer” exercise, not a progressive overload exercise
[6]
A1, A2 denotes a superset. You will perform a set of the first exercise and
then immediately go into a set of the second exercise with little to no rest
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WORKOUT PLAN
January – February 2024
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 )
Block Pull
2 x 5[1]
Dumbbell
Sumo Stiff Leg Deadlift
3 x 15
Frog Pump
3 x 50
Rest between sets: 3-5min
Rest between sets: 1-3min
Rest between sets: 3-4min
Rest between sets: 2-3min
Dumbbell
Seated Shoulder Press
3 x 9-12[3]
Rest between sets: 2-3min
Hack Squat
3 x 10[4]
Dumbbell Walking Lunge
3 x 12 each leg
Bodyweight Walking Lunge
3 x 20 each leg
Rest between sets: 3-4min
Rest between sets: 3-4min
Rest between sets: 2-3min
Wide-Grip Pulldown
3 x 8-12[5]
One-Arm Row
3 x 10-12 each arm[5]
Elbows-Out Inverted Row
3 x AMRAP
Rest between sets: 2-3min
Rest between sets: 2-3min
Rest between sets: 2-3min
Military Press
3 x 5-6[2]
Pike Push-Up
3 x AMRAP
Rest between sets: 2-3min
Nordic Ham Curl
3x5
Single-Leg Straight-Leg Bridge
3 x 12 each leg
Rest between sets: 1-3min
Cable Standing
Band Standing
Diagonal Glute Kickback
Diagonal Glute Kickback
3 x 20 each leg
3 x 20 each leg
Rest between sets: 1-2min
Rest between sets: 1-2min
Rest between sets: 1-3min
Extra Range
Side-Lying Hip Abduction
3 x 20 each leg
Rest between sets: 1-2min
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WORKOUT PLAN
January – February 2024
Notes for Day 2:
[1]
Week 1: 3” block
Week 2: 2” block
Week 3: 1” block
Week 4: Deadlift from ground
[2]
Week 1: 3 x 5
Week 2: 3 x 6 (same weight as week 1)
Week 3: 3 x 5 (add 5lbs)
Week 4: 3 x 6 (same weight as week 3)
[3]
Add one rep every week with the same load
[4]
Focus on depth. Keep the effort fairly moderate
[5]
Choose a load that will allow you to perform within the rep range provided
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WORKOUT PLAN
January – February 2024
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 )
Back Squat
4 x 6[1]
Eccentric-Accentuated
Goblet Squat
(3-second lowering phase)
3 x 15
Wall Sit
3 x :45sec
Rest between sets: 3-5min
Rest between sets: 2-4min
Rest between sets: 1-3min
Close-Grip Low Incline Press
3x8
Reset Push-Up
3 x AMRAP
Rest between sets: 2-3min
Rest between sets: 2-3min
Barbell Hip Thrust
3 x 5[2]
Pause Bodyweight
Single-Leg Hip Thrust
(2-second top pause)
3 x 12 each leg
Rest between sets: 3-5min
Rest between sets: 2-3min
Barbell Bent Over Row
3 x 10
Band Supine
Single-Arm Pulldown
3 x 12 each arm
Inverted Row
3 x AMRAP
Rest between sets: 2-3min
Rest between sets: 2-3min
Rest between sets: 2-3min
Barbell
45-Degree Hyperextension
3 x 10
Dumbbell RDL
3 x 15
Spread Eagle
Reverse Hyperextension
3 x 30
Rest between sets: 3-4min
Rest between sets: 2-3min
Rest between sets: 1-2min
Plate Glute Medius Hip Thrust
3 x 12 each leg
Dumbbell
Glute Medius Hip Thrust
3 x 15 each leg
Bodyweight
Glute Medius Hip Thrust
3 x 20 each leg
Rest between sets: 1-2min
Rest between sets: 1-2min
Rest between sets: 1-2min
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WORKOUT PLAN
January – February 2024
Notes for Day 3:
[1]
Keep the effort lower – focus on form
[2]
On week 4, perform one AMRAP set at 80% of your 1RM, then two back off
sets of 2 x 5 (stay light and focus on form)
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WORKOUT PLAN
January – February 2024
PUMP DAY 1
(Optional)
PUMP DAY 2
(Optional)
Circuit 1
3 ROUNDS
Circuit 1
3 ROUNDS
Knee-Banded
Bodyweight Hip Thrust
20
Band Hip Hinge Abduction
30
Bicycle Crunch
15 each way
Band Standing Glute Kickback
20 each leg
RKC Plank
:20sec
Lateral Band Walk
:60sec
----
Circuit 2
3 ROUNDS
Circuit 2
3 ROUNDS
Dumbbell Lateral Raise
20
Dumbbell
Bent Over Rear Delt Raise
20
Dumbbell Curl
15
Dumbbell Skull Crusher
12
Feet-Elevated Glute Bridge
20
----
V Sit-Up
12
Band Standing Hip Abduction
20 each leg
Quadruped Leg Swing
30 each leg
Knee-Banded Fire Hydrant
20 each leg
6-Point Shoulder Exercise
3 x AMRAP
Rest 90 second s between each round
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WORKOUT PLAN
January – February 2024
BE SURE TO DELOAD DURING WEEK 1.
DAY 1
EXERCISE 1 (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: Dumbbell Bulgarian Split Squat: 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 by your side or one in a goblet position. Ramp up the
weight with each set.
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 2 (CHOOSE ONE):
A: Pause Barbell 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.
Pause at the bottom for two seconds.
B: Dumbbell Bench Press: Using dbs allows you to get a deeper stretch. Keep your
arms at a 45-degree angle (neutral position). Get a stretch at the bottom and push
through to the top.
C: Strict 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. Be sure to keep your entire torso neutral as you push up.
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WORKOUT PLAN
January – February 2024
EXERCISE 3 (CHOOSE ONE):
A: 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. Note: this is not a straight leg deadlift; the
knees will naturally bend, but the shin angle should remain vertical.
B: Dumbbell Single-Leg RDL: Hold onto a stable surface for balance. You can
perform this movement with a contralateral (dumbbell in opposite hand as working leg)
or ipsilateral (dumbbell in same hand) hold, whichever you prefer. Keep the back leg
locked in extension. You want this movement to be the single-leg form of a bilateral
Romanian deadlift. If you only have access to lighter weight, you can hold a dumbbell in
each hand and omit the bracing.
C: Eccentric Single-Leg Sliding Leg Curl: Bridge up, lift one leg up, and lower
yourself as slowly as possible. Do not drop towards the end of the movement – keep it
controlled. You will not perform the concentric portion – just reset at the top.
EXERCISE 4 (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: Dumbbell Chest-Supported Row: Set up with your bench at a 45-degree incline
and your chest up against the pad. 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.
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WORKOUT PLAN
January – February 2024
EXERCISE 5 (CHOOSE ONE):
A: Barbell Hip Thrust Plus: 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. Once you reach the top, squeeze your glutes as hard as you can to achieve a
bit more hip extension without hyperextending your low back. 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.
B: Dumbbell Hip Thrust Pulse: Place a dumbbell across 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 Pulse: Center one leg in front of you. Keep the
range of motion to the top third of the movement to perform small pulses. 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 6 (CHOOSE ONE):
A: Machine Seated Forward Lean Hip Abduction Pulse / Bridged Machine Seated
Hip Abduction: Lean forward significantly and hold onto the rails. Keep tension
throughout the movement. You can add an AirEx pad between your leg and the cushion
if you need more range of motion. / Bridge up so that you’re in full hip extension before
abducting your legs. Keep tension throughout the movement. You can add an AirEx pad
between your leg and the cushion if you need more range of motion.
B: Band Seated Forward Lean Hip Abduction / Band Supine 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. / Place a mini band
above your knees and lay down flat on a bench with your feet on the ground. Push out
against the band as hard as you can as you abduct your legs.
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
January – February 2024
DAY 2
EXERCISE 1 (CHOOSE ONE):
A: Block Pull: Pulling from a platform will decrease the range of motion. 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: Dumbbell Sumo Stiff Leg Deadlift: Hold one dumbbell in each hand, take a wide
stance with feet flared out around 45-degrees, 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. Note: this is not a straight leg deadlift; the knees will naturally
bend, but the shin angle should remain vertical.
C: 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.
EXERCISE 2 (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 right before the face on the way up.
While locking out, push the shoulders high.
B: Dumbbell Seated 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.
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WORKOUT PLAN
January – February 2024
EXERCISE 3 (CHOOSE ONE):
A: Hack Squat: You can stand with your feet more directly underneath you to allow
your knees to travel forward more as you descend, or you can place your feet out in
front of you and have more of a vertical shin at the bottom. If you’re not getting enough
depth, you can place AirEx pads or something similar between your shoulders and the
shoulder pad.
B: Dumbbell 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.
C: Bodyweight Walking Lunge: See walking lunge above. Just use bodyweight.
EXERCISE 4 (CHOOSE ONE):
A: Wide-Grip Pulldown: Hand placement should be very wide and with a pronated grip
(hands facing away from you). If coming down deep enough to reach your chest is
uncomfortable, then you can come down to below the chin. You want to feel it in the
upper lats. Go lighter on this pulldown variation.
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: Elbows-Out 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. Keep your elbows flared
(come out to a T) as you pull.
EXERCISE 5 (CHOOSE ONE):
A: 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: Single-Leg Straight-Leg Bridge: Lay on the floor with a straight leg and place your
foot on an elevated surface. Be sure to keep your foot straight (don’t let it turn out).
From here, pop the hips up and hold for a brief moment at the top while driving the heel
into the surface. This is somewhat of an isometric movement, and there is a short range
of motion.
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WORKOUT PLAN
January – February 2024
EXERCISE 6 (CHOOSE ONE) :
A: Cable Standing Diagonal Glute Kickback: Stand on one foot and kick one leg out
to the side at a 45-degree angle.
B: 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.
C: 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
January – February 2024
DAY 3
EXERCISE 1 (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: Eccentric-Accentuated Goblet Squat: 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. Lower under control for
three seconds.
C: Wall Sit: Press your back against the wall and bring your thighs to around parallel
with the ground. Hold this position for the prescribed time.
EXERCISE 2 (CHOOSE ONE):
A: Close-Grip Low Incline Press: Start at an incline of 30-degrees. To figure out your
optimal grip, bring your hands in one hand space in from your normal incline press grip.
Lower the bar to your upper chest and keep your elbows tucked.
C: 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 3 (CHOOSE ONE):
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.
C: Pause 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. Pause for three seconds at the top.
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WORKOUT PLAN
January – February 2024
EXERCISE 4 (CHOOSE ONE):
A: Barbell Bent Over Row: Take a neutral stance and hinge at the hips similar to an
RDL. Keep a neutral spine and row the bar up to your upper abdomen. Do not heave
the bar up.
B: Band Supine Single-Arm Pulldown: Wrap a resistance band around a stable pole
and pull it far enough to where there will be resistance throughout the whole movement.
Start in a pronated grip at the top and come down to neutral towards the bottom.
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 5 (CHOOSE ONE):
A: Barbell 45-Degree Hyperextension: Place a barbell in front of the device (you can
use a pre-loaded bar). Grab onto the barbell and brace your lats as if you were about to
pull for a deadlift. With the feet straight, stay neutral, come up, and fire everything.
Squeeze your hamstrings, glutes, and erectors. You can take a wider grip on the barbell
if you’d like more range of motion at the bottom.
B: 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 6 (CHOOSE ONE):
A: Plate Glute Medius Hip Thrust: Hold a plate in your non-working side hand and
keep your arm straight (so that the plate sits around the mid-thigh to knee). Laterally tilt
your hips and sink into the movement so that your working side hip is higher than the
non-working side and then tilt your hips in the opposite direction as you slightly abduct
your non-working leg.
B: Dumbbell Glute Medius Hip Thrust: See glute medius hip thrust form above -just
hold a dumbbell with your arm straight on your non-working leg.
C: Bodyweight Glute Medius Hip Thrust: See glute medius hip thrust form above –
just use bodyweight.
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WORKOUT PLAN
January – February 2024
PUMP DAY 1
Circuit 1 (3 rounds)
Knee-Banded Bodyweight Hip Thrust: Place a mini band above your knees. 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. Push out against the band on the way up and down.
Band Hip Hinge Abduction: Place the mini band right above the knees. You will start
slightly wider than shoulder width stance with your feet straight ahead. Get into a hip hinge
position (sit back and have your torso fall forward). Cave your knees in and drive them out
while rolling to the lateral edges of your feet.
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.
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.
Circuit 2 (3 rounds)
Dumbbell 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.
Dumbbell Bent Over 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 90degree angle with your body, you don’t want to bring your arms backward on the way up.
Dumbbell Curl: Hold the dumbbells with a supinated grip. Keep your elbows locked by your
side and flex your elbows to bring the dumbbells to the top of your chest. Try to not use
momentum. You can also start with a neutral grip at the bottom and supinate your hands as
you bring the dumbbells up to your chest.
Dumbbell Skull Crusher: Lay supine and hold a dumbbell in each hand. Extend your arms
to be perpendicular with the ground. From there, you will flex your elbows until they are
about at a 90-degree angle before fully extending them to return back to the starting
position.
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WORKOUT PLAN
January – February 2024
PUMP DAY 2
Circuit 1 (3 rounds):
V Sit-Up: Start by lying flat on the ground with your arms stretch out above your head
(complete shoulder flexion). Initiate the movement by simultaneously bringing your hands
and feet straight up to the ceiling. Control the lowering movement as much as you can.
Bicycle Crunch: Start by lying flat on the ground with your hands behind your head. Initiate
the movement by bringing one elbow to the opposite bent knee as you crunch and then
repeat on the other side. Straighten your leg out as you come back down to center.
RKC Plank: Rest on your forearms and squeeze your glutes as hard as possible and hold it
there. This isometric hold is training posterior pelvic tilt and end-range hip extension
strength. It works the glutes along with the rectus abdominis and internal/external obliques.
Circuit 2 (3 rounds):
Feet-Elevated Glute Bridge: Elevate your feet onto a platform. Place your feet on the edge
of the platform. Be sure to reach full hip extension at the top.
Band Standing Hip Abduction: Use a mini band around the top of your knees. Both legs
are working during this movement (the working leg dynamically, the standing leg statically)
so you will want to rest 30 seconds between each leg. Internally rotate your foot and abduct
your moving leg out to the side.
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.
Knee-Banded Fire Hydrant: Place a mini band above your knees and get on all fours. Lift
the working leg up as high as you can while keeping a bent knee.
6-Point Shoulder Exercise: Each rep consists of 6 movements. 1. Start by bringing your
arms up to a lateral raise 2. Bring your arms to the center (the top of a front raise) 3. Raise
your arms above your head (the top of a shoulder press) 4. Back down to the front raise 5.
Back out to the lateral raise 6. Down to starting position. You will keep your arms straight
the entire time.
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