BOOTY BY BRET MONTH 21 – March/April Home 2020

We e k 1 : Day 1 Set 1 Set 2 Set 3 Set 4

Bulgarian split squat

Push-up

Single-leg hip thrust

Inverted row

Extra range side-lying hip abduction

We e k 1 : Day 2 Set 1 Set 2 Set 3 Set 4

Deficit reverse lunge

Feet-elevated push-up

Nordic ham curl

Inverted row

Frog pump

We e k 1 : Day 3 Set 1 Set 2 Set 3 Set 4

Squat pulse/squat

Eccentric-accentuated push-up

Reverse hyperextension

YTWL

Side-lying hip raise

 BOOTY BY BRET MONTH 21 – March/April Home 2020

We e k 1 : Glute Day 1 Round 1 Round 2 Round 3

Extra range side-lying hip abduction

20 each leg

Frog pump 50

Band quadruped hip extension 20 each leg

Lateral band walk 20 each side

We e k 1 : Glute Day 2 Round 1 Round 2 Round 3

Band seated hip abduction 20/20/20

Squat pulse 30

Band standing hip abduction 20 each leg

Band standing glute kickback 20 each leg

 BOOTY BY BRET MONTH 21 – March/April Home 2020

We e k 2 : Day 1 Set 1 Set 2 Set 3 Set 4

Bulgarian split squat

Push-up

Single-leg hip thrust

Inverted row

Extra range side-lying hip abduction

We e k 2 : Day 2 Set 1 Set 2 Set 3 Set 4

Deficit reverse lunge

Feet-elevated push-up

Nordic ham curl

Inverted row

Frog pump

We e k 2 : Day 3 Set 1 Set 2 Set 3 Set 4

Squat pulse/squat

Eccentric-accentuated push-up

Reverse hyperextension

YTWL

Side-lying hip raise

 BOOTY BY BRET MONTH 21 – March/April Home 2020

We e k 2 : Glute Day 1 Round 1 Round 2 Round 3

Extra range side-lying hip abduction

20 each leg

Frog pump 50

Band quadruped hip extension 20 each leg

Lateral band walk 20 each side

We e k 2 : Glute Day 2 Round 1 Round 2 Round 3

Band seated hip abduction 20/20/20

Squat pulse 30

Band standing hip abduction 20 each leg

Band standing glute kickback 20 each leg

 BOOTY BY BRET MONTH 21 – March/April Home 2020

We e k 3 : Day 1 Set 1 Set 2 Set 3 Set 4

Bulgarian split squat

Push-up

Single-leg hip thrust

Inverted row

Extra range side-lying hip abduction

We e k 3 : Day 2 Set 1 Set 2 Set 3 Set 4

Deficit reverse lunge

Feet-elevated push-up

Nordic ham curl

Inverted row

Frog pump

We e k 3 : Day 3 Set 1 Set 2 Set 3 Set 4

Squat pulse/squat

Eccentric-accentuated push-up

Reverse hyperextension

YTWL

Side-lying hip raise

 BOOTY BY BRET MONTH 21 – March/April Home 2020

We e k 3 : Glute Day 1 Round 1 Round 2 Round 3

Extra range side-lying hip abduction

20 each leg

Frog pump 50

Band quadruped hip extension 20 each leg

Lateral band walk 20 each side

We e k 3 : Glute Day 2 Round 1 Round 2 Round 3

Band seated hip abduction 20/20/20

Squat pulse 30

Band standing hip abduction 20 each leg

Band standing glute kickback 20 each leg

 BOOTY BY BRET MONTH 21 – March/April Home 2020

We e k 4 : Day 1 Set 1 Set 2 Set 3 Set 4

Bulgarian split squat

Push-up

Single-leg hip thrust

Inverted row

Extra range side-lying hip abduction

We e k 4 : Day 2 Set 1 Set 2 Set 3 Set 4

Deficit reverse lunge

Feet-elevated push-up

Nordic ham curl

Inverted row

Frog pump

We e k 4 : Day 3 Set 1 Set 2 Set 3 Set 4

Squat pulse/squat

Eccentric-accentuated push-up

Reverse hyperextension

YTWL

Side-lying hip raise

 BOOTY BY BRET MONTH 21 – March/April Home 2020

We e k 4 : Glute Day 1 Round 1 Round 2 Round 3

Extra range side-lying hip abduction

20 each leg

Frog pump 50

Band quadruped hip extension 20 each leg

Lateral band walk 20 each side

We e k 4 : Glute Day 2 Round 1 Round 2 Round 3

Band seated hip abduction 20/20/20

Squat pulse 30

Band standing hip abduction 20 each leg

Band standing glute kickback 20 each leg