WORKOUT PLAN

MONTH 3 / November 2018

WORKOUT 1 WORKOUT 2 WORKOUT 3

Pause back squat

Parallel box squat Back squat
(3-second pause)
3x3 5/3/1
5x3
Incline press Push-up Bench press
3x8 3 x AMRAP 3x5
Eccentric-accentuated
Pause barbell hip thrust
barbell hip thrust Barbell hip thrust
(3-second pause)
(4-second lowering phase) 3x8
3x5
3x5
Chin-up Db chest-supported row Eccentric chin-up
3 x AMRAP 3x8 5x1
Nordic ham curl Db 45-degree hyperextension Deadlift
5x3 2 x 10 3x3
Db lateral raise Seated face pull Cable lateral raise
2 x 15 2 x 15 2 x 15
Pause Bulgarian split squat
Db deficit reverse lunge High step-up
(3-second pause)
2x8 2 x 10
2 x 10
Seated hip
Band seated hip abduction Band half squat isohold
abduction machine
2 x 50 3 x 30 seconds
2 x 30

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MONTH 3 / November 2018

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

2-3 ROUNDS 2-3 ROUNDS

Knee-banded feet-elevated
RKC plank
glute bridge
20 seconds
30 reps
Heels-elevated squat pulse Band hip hinge abduction
30 reps 20 reps
Band side-lying hip abduction Knee-banded db RDL
20 reps 20 reps
Frog pump Single-leg hip thrust
50 reps 15 reps
Supine band hip abduction Band squat isohold
30 reps 20 seconds

BE SURE TO DELOAD DURING WEEK 1.

This month’s focus is a squat specialization.

Detailed exercise demonstrations can be found in the

Exercise Library.

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MONTH 3 / November 2018

WORKOUT 1

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.
Incline press: Keep the elbows tucked. You’ll feel it more in your triceps, front delts,
and upper pec area. The bottom portion will be at the upper chest, not down low like
the bench press.
Pause barbell hip thrust (3-second pause): 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.
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.
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.
Db lateral raise: Think of leading with the elbows, as though you
have water pitchers in your hands and you’re pouring them into a pot
in front of you. Make sure your pinkies are higher than your thumbs.

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Pause Bulgarian split squat (3-second pause): Have your standing leg out far enough
to allow for a deep lunge. Keep your bodyweight over your standing leg, leaning over
the foot. Sit back at an angle (you will end up leaning a bit). Keep the knee in line
with the toe. Pause for 3 seconds at the bottom of the movement. For the next leg,
match your standing foot, reach back with the new leg and perform the set again.
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.

WORKOUT 2

Parallel box squat: Find a surface that will allow you squat to parallel. You can use an
aerobic step and risers to find the optimal height. Choose which bar placement
variation works best for you. Touch your calves to the surface you’re squatting to.
Imagine a rope around your hips pulling you back or that you’re shutting a door with
your butt. Break at the hips and sit far back. Spread your knees from the beginning of
the movement – sit way back (forward lean) and keep your shins fairly vertical.
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.
Eccentric-accentuated barbell hip thrust (4-second lowering phase): 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. Lower the bar slowly over a 4-second period.
Db chest-supported row: 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.
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.
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MONTH 3 / November 2018

Seated face pull: You can use dual single handles or the rope attachment. Make sure
there is slack in the cable and pull to your ears. You’re trying to activate your upper
back muscles as you pull backwards.
Db deficit reverse lunge: Have the step be anywhere from 6-12 inches. Take a far
step back, sink back deep, and lean forward. The back knee should almost touch the
ground. To make this more quad-dominant, stand on the edge of the surface, take a
short stride back, and stay very upright while the knee travels very far forward. Sink
into the back hip.
Band half squat isohold: Place the band above your knees. Lower yourself to parallel
while driving your knees out against the band throughout the whole movement.
Hold this position for 30 seconds.

WORKOUT 3

Back squat: Choose which bar placement 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.
Choose a load that will allow you to get 5 reps. Increase the load to allow you to only
get to 3 reps. For the last set, choose a load to perform 1 rep.
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 use your
lats. On the way up, think of pushing your body into the bench away from the bar.
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.

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MONTH 3 / November 2018

Eccentric chin-up: Start at the top of the chin-up. Slowly lower yourself down. Do not
perform the concentric portion - just reset back at the top of the chin-up.
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.
Cable lateral raise: Set the cable setting to the low end of the pulley. Stand slightly
forward for the cable slightly runs across your body at the top of the movement. End
the movement higher than you normally would with dumbbells.
High step-up: Use a surface that is high enough but not too high where you need to
shift laterally or round your back to get up. Lean in and step up. Make sure your
whole foot is on the surface so you’re able to push through your heel. Do not use the
momentum of your nonworking leg to push you up through the movement or have
your hips shoot up as you rise.
Seated hip abduction machine: Lean forward and hold onto the rails. Keep tension
throughout the movement.

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MONTH 3 / November 2018

GLUTE DAY 1

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 oblique.
Heels-elevated squat pulse: Place your heels on either 10lb or 5lb plates depending
on the amount of elevation needed to stay most upright. You will want to be in a
neutral stance. If you use a dumbbell, 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 pulse in the bottom 1/3 of ROM.
Band side-lying hip abduction: Lie on your side and place the band above your knees
or choke it up for less resistance. You can bend the nonworking leg behind you. Keep
your foot inwardly rotated throughout 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.
Supine band hip abduction: Lie on your back and place your feet on the ground as if
you were to perform a glute bridge. Place the band above your knees. You can either
have a wide stance and move to neutral or a shoulder width stance and abduct
more.

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MONTH 3 / November 2018

GLUTE DAY 2

Knee-banded feet-elevated glute bridge: Place your heels on an elevated surface.

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.
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 db RDL: Place the band above your knees. 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.
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 squat isohold: Place the band above your knees. Lower yourself to the bottom
of the squat position while driving your knees out against the band throughout the
whole movement. Hold this position for 20 seconds.

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