WORKOUT PLAN

MONTH 1 / September 2018

Welcome to the fir st mon th of Boo ty by Bret! This is a

con tinua tion of Strong by Br et, bu t with ex tra glute wo rk. We
have 3 main workou ts each we ek , p lus 2 addi tional o pti onal glute
days in cas e you want the extra b oo ty pump , whi ch are to b e
done b etw een the primary session s. An example sche dule i s
below:

Monday – Workou t 1
Tuesday – Glutes Day 1
Wedne sday – Workou t 2
Thursday – Glutes Day 2
Friday – Workout 3
Satur day – OFF
Sunday – OFF

WORKOUT 1 WORKOUT 2 WORKOUT 3

Pause high bar back squat Pause barbell hip thrust

Back squat
(3-second pause) (3-second pause)
3x3
3x5 3x5
Db incline press Push-up Bench press
3 x 10 3 x AMRAP 3x5
Eccentric-accentuated deficit
stiff leg deadlift Db 45-degree hyperextension Deadlift
(4-second lowering phase) 3 x 10 3x3
3x5
Chin-up Inverted row Wide-grip pulldown
3 x AMRAP 3 x AMRAP 3 x 10
Single-leg hip thrust Barbell walking lunge Barbell glute bridge
3 x 15 3x8 3 x 20
Band seated hip abduction Standing hip abduction Knee-banded glute bridge
2 x 30/30/30 2 x 30 2 x 30
1|Pag e
 WORKOUT PLAN
MONTH 1 / September 2018

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

Machine seated hip

Curtsy lunge
abduction quadruple dropset
2 x 20
2 x 10/10/10/10
Db Romanian deadlift Db sumo squat
3 x 10 3 x 10
Frog pump Lateral band walk
4 x 50 3 x 20
Extra range side-lying Band hip hinge abduction
hip abduction (3-second pause)
2 x 30 3 x 10
Nordic ham curl Nordic ham curl
3x5 5x3

BE SURE TO DELOAD DURING WEEK 1.

Detailed exercise demonstrations can be found in the
Exercise Library.

2|Pag e
 WORKOUT PLAN
MONTH 1 / September 2018

WORKOUT 1

Pause high bar back squat: Place the bar high on shoulders. 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.
Db incline press: Set up on an incline bench. Start down deep in a stretch and
have your arms at a 45-degree angle. Look up and keep your chest up before
initiating the press. Don’t go too deep and lose form.
Eccentric-accentuated deficit stiff leg deadlift: Use a plate or single step
to stand on. If you have poor hip flexion mobility, forgo the deficit. Start at the top
of the movement and focus on the eccentric portion - lower for 4 seconds. At the
bottom, get the hips as high as they can go with the back remaining flat. Initiate
the concentric portion by driving the hips back. Maintain a neutral spine
throughout and make sure to get a deep stretch on the way down. The knees will
naturally bend, but the shin angle should remain 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.
Single-leg hip thrust: Center one leg in front of you and tap the glutes to the
ground, then fully extend the hips, hold for a brief pause and lower under control.
Keep a forward eye gaze and your ribs tucked throughout the movement.
Band seated hip abduction: You can either have a wide stance and move to
neutral or a shoulder width stance and abduct more. The first 30 reps will be
leaning back, the next 30 reps will be seated with a 90° hip and knee angle (up
right), and the last 30 reps will be leaning forward. Make sure you lean forward a
lot in the last 30 reps to get a stretch in the glutes.

3|Pag e
 WORKOUT PLAN
MONTH 1 / September 2018

WORKOUT 2

Barbell pause 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. Hold at the top 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.
Push-up: Keep your hands underneath the shoulders and elbows. Take a deep
breath before you lower yourself and touch your chest to the floor before coming
back up.
Db 45-degree hyperextension: 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.
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. Regardless, keep your chest and hips up so that your entire body moves
together as your arms pull you upward. If necessary, place a dumbbell on the
floor to prevent your feet from sliding.
Barbell walking lunge: Eight steps each leg. If you don’t have a walkway, you
can do reverse lunges in place. To emphasize the glutes, take long strides and
lean forward, your knee should line up with your toe. If you have enough space,
try zig zagging a bit for more stability.
Standing hip abduction: If this is too easy, use a band or ankle weights. Take
a slight lean into the wall and turn you the working foot inward during the
movement. Don’t use a lot of momentum, stay slow and controlled where you
can focus on squeezing the working muscle.

4|Pag e
 WORKOUT PLAN
MONTH 1 / September 2018

WORKOUT 3

Back squat: Choose which variation works best for you. Keep your feet flat
during the whole movement and make sure your knees don’t cave in. Avoid
buttwinking at the bottom of the squat. Do not shoot the hips up as you rise up.
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 in front of
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 to use your lats. On the way up, think of pushing
your body into the bench away from the bar.
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.
Wide-grip pulldown: Hand placement should be very wide. 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.
Barbell glute bridge: Use smaller plates rather than bumper plates if you can
in order to increase range of motion. Otherwise, you can elevate your feet
slightly. If you find yourself sliding back while you’re performing the reps, reset
your feet or have a training partner stand over you with their feet against your
shoulders.
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.

5|Pag e
 WORKOUT PLAN
MONTH 1 / September 2018

GLUTE DAY 1 (Optional)

Curtsy lunge: You can use your bodyweight or dumbbells. You can either
perform this movement from the floor or off a 3-5-inch platform for a deficit. 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.
Db Romanian deadlift: 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.
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.
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.
Nordic ham curl: Lower slowly, focusing on the eccentric phase and then push
back up explosively or crawl back up to the starting position. CLICK HERE to see
the video on how to do this without a partner. CLICK HERE to see the video
demonstrating band assistance. 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.

6|Pag e
 WORKOUT PLAN
MONTH 1 / September 2018

GLUTE DAY 2 (Optional)

Seated hip abduction machine quadruple dropset: Lean forward and hold
onto the rails. Keep tension throughout the movement. Start at the heaviest
weight you can comfortably move and keep dropping the weight with every 10
reps.
Db sumo squat: Position yourself in a wide stance with your feet flared out
around 45° or more. If you want the focus to be more hip-dominant, you can
perform the exercise with a big torso lean. If you want the movement to be more
knee-dominant, you can have your back be upright; this works the quads more.
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.
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.
Pause for 3 seconds during abduction.
Nordic ham curl: Lower slowly, focusing on the eccentric phase and then push
back up explosively or crawl back up to the starting position. CLICK HERE to see
the video on how to do this without a partner. CLICK HERE to see the video
demonstrating band assistance. 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.

7|Pag e