WORKOUT PLAN

MONTH 11 – June/July 2019

DAY 1 DAY 2 DAY 3

Pause back squat

Front-loaded reverse lunge B-stance hip thrust
(3-second pause)
3 x 10 3x8
3x3
Eccentric-accentuated
Db single-arm shoulder press Db bench press push press
3 x 10 3x8 (4-second lowering phase)
3x5
Db single-leg Eccentric-accentuated RDL
B-stance back squat
45-degree hyperextension (4-second lowering phase)
3x8
3 x 10 3x5
Single-arm pulldown One-arm row Chin-up
3 x 10 3x8 3 x AMRAP
Double pause
single-leg hip thrust Knee-banded
B-stance deadlift
(1-second pause at bottom, barbell hip thrust
3x8
3-second pause at top) 3 x 12
3 x 10
Side-lying hip raise Pallof press Cable standing hip abduction
2 x 12 2 x 10 2 x 12
Band side-lying hip abduction
----- -----
2 x 20

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 WORKOUT PLAN
MONTH 11 – June/July 2019

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
Band hip hinge abduction Curtsy lunge
20 12 each leg
Knee-banded squat Curtsy single-leg RDL
20 12 each leg
Lateral band walk Standing glute squeeze
10 each leg :10 seconds
Knee-banded glute bridge Band standing hip abduction
20 20 each leg
Frog pump Band standing kickback
20 20 each leg

Perform each glute day as a circuit for 3 rounds –

rest 90 second s between each round

BE SURE TO DELOAD DURING WEEK 1.

Detailed exercise demonstrations can be found in the

Exercise Library.

This month is a single-leg and dumbbell

specialization plan.

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 WORKOUT PLAN
MONTH 11 – June/July 2019

DAY 1

Front-loaded reverse lunge: Find which arm placement works best for you -
the two-finger technique or the crossed-arm technique. Don’t let the hips shoot
up on the way to the top of the movement. Your knee should be in line with your
toe at the bottom, but it’s fine if it travels in front of the toe, or to have a vertical
shin.
Db single-arm shoulder press: Hold the db with a neutral grip at a 45° angle.
Press tall and come down deep.
Db single-leg 45-degree hyperextension: Drape one leg over the foot rest
and keep your feet straight, stay neutral, then come up and fire everything.
Squeeze your hamstrings, glutes, and erectors. Keep the db close to your chin
and the elbows tucked.
Single-arm pulldown: Use a D-handle attachment. Start in a pronated grip
and twist on your way down to end in a supinated grip at the bottom. If coming
down deep enough to reach your chest is uncomfortable, then you can come
down to below the chin.
Double pause 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, lift yourself
up to lockout, pause for 3 seconds, and bring your butt back down and pause for
1 second. You can 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.
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
MONTH 11 – June/July 2019

DAY 2

B-stance hip thrust: This is a single-leg emphasized lift. If you have access to
an EZ bar or a smith machine, you may prefer these since they are more stable.
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.
Db 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.
B-stance back squat: Start with your back toe pointed outwards and roughly
lined up with the back of the heel of the front foot, come up on back toe. Your
back knee is going to track outwards, and most of the load will be on the front
leg. This isn’t a true single leg exercise – there should be a 70% load on front leg
and 30% load on back leg. If you have poor ankle dorsiflexion, put a ten-pound
plate under the front heel. You have wiggle room with where the back leg goes.
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.
B-stance deadlift: Similar stance to the b-stance squat. Start with the bar lined
up with the midline of the front foot; the back foot stays angled out. Slightly lean
to the side of the front leg on the way up and down.
Pallof press: You can use a band if you don’t have access to a cable column.
This is an anti-rotational exercise: you are resisting the rotation that the cable is
trying to pull you in as you press out. Keep tight throughout the core. Avoid
wobbling through the movement.
Band side-lying hip abduction: Place a mini-band above your knees. If you
want less tension, place the band higher on your thighs. Lie on your side and
make sure that you keep the hip internally rotated (toes pointing down)
throughout 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
MONTH 11 – June/July 2019

DAY 3

Pause back squat (3-second pause): 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. Pause at the bottom for 3 seconds. Your
femurs will track over your feet with your legs pointing in same direction as your
feet as you come up. Keep your torso at a consistent angle. Avoid shooting out
your hips on the way up.
Eccentric-accentuated push press: Perform the dip portion of this
movement by bending primarily at the knees, NOT by hinging at the hip. This leg
drive will allow you to move more weight than a standard military press, all while
remaining upright. Accentuate the eccentric (lowering) phase by descending
over a period of 4 seconds.
Eccentric-accentuated RDL: Start at the top and bring the barbell right below
your knees before coming back up. Accentuate the eccentric (lowering) phase by
descending over a period of 4 seconds. You want to sit back as much as
possible while keeping your shins vertical.
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.
Knee-banded barbell hip thrust: Place a mini-band above your knees and
push out against the band throughout the entire movement. 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.
Cable standing hip abduction: Start with the cable in front of you with
tension on your working leg. Begin in a full stretch towards the center of the
body, and keep your foot internally rotated as you bring the leg out.

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 WORKOUT PLAN
MONTH 11 – June/July 2019

GLUTE DAY 1 (3 ROUNDS)

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.
Knee-banded squat: Place a mini-band above your knees and perform a
bodyweight squat. Forcefully drive your knees out against the band both on the
way down and up.
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.
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. Posteriorly tilt
the pelvis at the top of the movement.
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 Hip Thruster Loop around your
knees.

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 WORKOUT PLAN
MONTH 11 – June/July 2019

GLUTE DAY 2 (3 ROUNDS)

Curtsy lunge: You can use your bodyweight or dumbbells. 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.
Curtsy single-leg RDL: 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 as you. You want to sit back as much as possible while keeping
your shins vertical.
Standing glute squeeze: Stand up straight and contract your glutes as hard
as possible. You will want to posterior pelvic tilt to achieve this (imagine tucking
your tailbone under). Hold this contraction for 10 seconds.
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.
Make sure you are bringing your working leg out as far as you can.
Band standing 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.

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