WORKOUT PLAN

MONTH 23 – May/June 2020

Welcome to Month 23 of Booty by Bret!

This month is a squat & military press 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 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: Summer

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 WORKOUT PLAN
MONTH 23 – May/June 2020
DAY 1
A : Back squat
3x5
B : Double db squat
3 x 15
C : Bodyweight B-stance squat
3 x 20 each leg
A : Military press
3x6
B : Db single-arm shoulder press
3 x 12 each arm
C : Bodyweight pike push-up
3 x AMRAP
A : Stiff leg deadlift
3x8
B : Db single-leg RDL
3 x 8 each leg
C : Single-leg straight leg bridge
3 x 12 each leg
A : Chin-up
3 x AMRAP
C : Towel/sheet-assisted pull-up
3x8
A : Pause db single-leg hip thrust
A : Db 45-degree hyperextension
(3-second pause)
3 x 6 each leg
C : Pause single-leg hip thrust
(3-second pause)
3 x 10 each leg
Extra range side-lying
hip abduction
2 x 30 each leg
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DAY 2 DAY 3
A : Back squat
A : Back squat 3x8
3x3 B : Pause double db squat
B : Db deficit reverse lunge (3-second pause)
3 x 10 each leg 3 x 10
C : Bodyweight deficit C : Constant tension
reverse lunge bodyweight squat
3 x 20 each leg 3 x 30
A : Military press A : Military press
3x4 3 x 10
B : Db seated shoulder press B : Db standing shoulder press
3 x 12 3 x 15
C : Bodyweight pike push-up C : Bodyweight pike push-up
3 x AMRAP 3 x AMRAP
A : Barbell hip thrust
3 x 10 A : Nordic ham curl
B : 2 up, 1 down db 3x4
single-leg hip thrust C : Eccentric single-leg
3 x 12 each leg sliding leg curl
C : Single-leg hip thrust/ (4-second lowering phase)
B-stance hip thrust 3 x 10 each leg
3 x 15/15 each leg
A : Inverted row A : Double pause chin-up
3 x AMRAP (1-second pause)
B : Partner inverted row 3 x AMRAP
3 x AMRAP C : Eccentric-accentuated
C : Broom stick & chair/ towel/sheet-assisted pull-up
table inverted row (4-second lowering phase)
3 x AMRAP 3x5
A : Knee-banded db glute bridge
3 x 12 3 x 30
C : Spread eagle C : Eccentric-focused
reverse hyperextension knee-banded hip thrust
3 x 30 4 x 20
Band hip hinge abduction
Side-lying hip raise
(3-second pause)
3 x 12 each leg
3 x 10
 WORKOUT PLAN
MONTH 23 – May/June 2020

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
A 1 : Band single-leg hip thrust A 1 : Frog pump
10 each leg 60
A 2 : Band quadruped
A 2 : Knee-banded hip thrust
hip extension
20
20 each leg
B 1 : Band seated
B 1 : Sumo walk
hip abduction
20 each leg
30/30/30
B 2 : Squat pulse B 2 : Zig zag monster walk
30 20 each leg

Perform each glute day as a circuit for 3 rounds –

rest 90 seconds between each round

*A1/A2, B1/B2, etc. denotes supersets. You will perform one set of
the first exercise and then go directly (or with minimal rest) into a set
of the second exercise.

BE SURE TO DELOAD DURING WEEK 1.

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 WORKOUT PLAN
MONTH 23 – May/June 2020

DAY 1

Quad Dominant
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: Double db squat: Keep the dumbbells to your sides. You may need to flare
your arms out a bit. Be sure to keep your knees out as you descend.
C: Bodyweight B-stance 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.

Vertical Press
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 single-arm shoulder press: Hold the db with a neutral grip at a 45°
angle. Press tall and come down deep.
C: Bodyweight 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
MONTH 23 – May/June 2020

Hamstring Dominant
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: Db single-leg RDL: You can use two dumbbells at the same time. 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.
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.

Vertical Pull
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.
C: Towel/sheet-assisted 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).

Glute Dominant
A: Pause db single-leg hip thrust: Place a dumbbell over the working leg (you
can place this off to the side a bit). Center one leg in front of you and tap the
glutes to the ground, then fully extend the hips, pause for 3 seconds, 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.
C: Pause single-leg hip thrust: See description above. Pause at the top of the
movement for 3 seconds.
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 WORKOUT PLAN
MONTH 23 – May/June 2020

Abduction
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
MONTH 23 – May/June 2020

DAY 2

Quad Dominant
A: Back squat: See description above.
B: Db deficit reverse lunge: Start by standing on a 4-12” platform. Take a far
step back, sink back deep, and lean forward. The back knee should almost touch
the ground. Sink into the back hip. You can either hold one dumbbell in each
hand, or one dumbbell with both hands.
C: Bodyweight deficit reverse lunge: See description above. Perform these for
higher rep without dumbbells.

Vertical Press
A: Military press: See description above.
B: Db seated shoulder press: Keep an arch in your low back and lightly rest
your shoulder blades on the bench to allow movement. Keep the dumbbells at a
45-degree angle and push tall at the top.
C: Bodyweight pike push-up: See description above.

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.
B: 2 up, 1 down db single-leg hip thrust: Place the dumbbell over the working
leg and use both legs to come up to the top of the hip thrust. From here, lift the
non-working leg and lower yourself under control until you reach the bottom.
Reset at the top and repeat.

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 WORKOUT PLAN
MONTH 23 – May/June 2020

C: Single-leg hip thrust/B-stance hip thrust: For the 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. For the B-stance 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.

Horizontal Pull
A: 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.
B: Partner inverted row: To set up, have your partner stand over you and
crisscross grip the arms with each other. Keep your chest and hips up.
C: Broom stick & chairs/table inverted row: Place a broomstick over two
chairs. Place your hands as close to the chairs as possible. Keep your chest and
hips up.

Hamstring Dominant
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. Please watch the demo video for this
day to see how to set up for this movement in squat rack.
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.

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 WORKOUT PLAN
MONTH 23 – May/June 2020

Abduction:
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.

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 WORKOUT PLAN
MONTH 23 – May/June 2020

DAY 3

Quad Dominant
A: Back squat: See description above.
B: Pause double db squat: See description above. Pause at the bottom for 3
seconds.
C: Constant tension bodyweight squat: Perform these constant-tension (no
rest at the top or bottom of the movement). Be sure to go deep – but be rhythmic.
You can place your hands out in front of you for a counterbalance.

Vertical Press
A: Military press: See description above.
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: Bodyweight pike push-up: See description above.

Hamstring Dominant
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: Eccentric single-leg sliding leg curl: You will bridge up with both legs but
only perform the eccentric portion with one leg. You will not perform the
concentric portion – just reset at the top with both legs. Lower yourself over 4
seconds.

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 WORKOUT PLAN
MONTH 23 – May/June 2020

Vertical Pull
A: Double pause 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 and pause for 1 second,
then come down to a full stretch and pause for 1 second at the bottom. Do not
relax all your muscles at the bottom of the movement; keep tension in your
shoulders.
C: Eccentric-accentuated towel/sheet-assisted pull-up: See description
above. 4-second lowering phase. Try to lift your heels off the ground for less
assistance.

Glute Dominant
A: Knee-banded db 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.
C: Eccentric-focused knee-banded hip thrust: Actively keep the knees wide
and push out as hard as possible during the eccentric phase, and bring your
knees back in on the way up.

Abduction
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 23 – May/June 2020

GLUTE DAY 1

A1: Band single-leg hip thrust: Place a mini-band above your knees. See the
description for single-leg hip thrust above. Push the non-working leg up against
the band as you come to the top of the movement.
A2: Band quadruped hip extension: Get in a quadruped position and pin the
mini-band under the non-working knee. Keep the working leg bent at the knee
and kick upward.
B1: 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 (upright), 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.
B2: 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.

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 WORKOUT PLAN
MONTH 23 – May/June 2020

GLUTE DAY 2

A1: 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.
A2: Knee-banded hip thrust: Place a mini-band above your knees. Actively
keep the knees wide - put a lot of tension on the band the whole way through,
both on the way up and down.
B1: Sumo 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. Take as wide of a step to the side as you comfortably can.
B2: Zig zag monster walk: Place the mini-band above your knees. Place your
feet slightly wider than shoulder-width and push your knees out against the band.
Walk forward by stepping out to the side then bringing your following foot to your
lead foot.

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