BOOTY BY BRET MONTH 31 – December 2020/January 2021

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

Exercise 1:

Exercise 2:

Exercise 3:

Inverted row 3 x AMRAP

Nordic ham curl 3 x 3

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5: -----

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

Exercise 1:

Exercise 2:

Exercise 3: -----
Inverted row 3 x AMRAP -----
Exercise 5:
 BOOTY BY BRET MONTH 31 – December 2020/January 2021

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

Band quadruped hip extension 30 each leg

Band standing hip abduction 20 each leg

Knee-banded fire hydrant 20 each leg

Frog pump 50

Side-lying hip raise 10 each leg

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

A1: Single-leg hip thrust 15 each leg

A2: Eccentric single-leg hip thrust

(2 up/1 down) 10 each leg

A3: B-stance hip thrust 10 each leg

Band seated hip abduction (3 ways)

20/20/20
 BOOTY BY BRET MONTH 31 – December 2020/January 2021

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

Exercise 1:

Exercise 2:

Exercise 3:

Inverted row 3 x AMRAP

Nordic ham curl 3 x 3

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5: -----

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

Exercise 1:

Exercise 2:

Exercise 3: -----
Inverted row 3 x AMRAP -----
Exercise 5:
 BOOTY BY BRET MONTH 31 – December 2020/January 2021

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

Band quadruped hip extension 30 each leg

Band standing hip abduction 20 each leg

Knee-banded fire hydrant 20 each leg

Frog pump 50

Side-lying hip raise 10 each leg

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

A1: Single-leg hip thrust 15 each leg

A2: Eccentric single-leg hip thrust

(2 up/1 down) 10 each leg

A3: B-stance hip thrust 10 each leg

Band seated hip abduction (3 ways)

20/20/20
 BOOTY BY BRET MONTH 31 – December 2020/January 2021

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

Exercise 1:

Exercise 2:

Exercise 3:

Inverted row 3 x AMRAP

Nordic ham curl 3 x 3

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5: -----

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

Exercise 1:

Exercise 2:

Exercise 3: -----
Inverted row 3 x AMRAP -----
Exercise 5:
 BOOTY BY BRET MONTH 31 – December 2020/January 2021

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

Band quadruped hip extension 30 each leg

Band standing hip abduction 20 each leg

Knee-banded fire hydrant 20 each leg

Frog pump 50

Side-lying hip raise 10 each leg

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

A1: Single-leg hip thrust 15 each leg

A2: Eccentric single-leg hip thrust

(2 up/1 down) 10 each leg

A3: B-stance hip thrust 10 each leg

Band seated hip abduction (3 ways)

20/20/20
 BOOTY BY BRET MONTH 31 – December 2020/January 2021

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

Exercise 1:

Exercise 2:

Exercise 3:

Inverted row 3 x AMRAP

Nordic ham curl 3 x 3

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5: -----

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

Exercise 1:

Exercise 2:

Exercise 3: -----
Inverted row 3 x AMRAP -----
Exercise 5:
 BOOTY BY BRET MONTH 31 – December 2020/January 2021

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

Band quadruped hip extension 30 each leg

Band standing hip abduction 20 each leg

Knee-banded fire hydrant 20 each leg

Frog pump 50

Side-lying hip raise 10 each leg

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

A1: Single-leg hip thrust 15 each leg

A2: Eccentric single-leg hip thrust

(2 up/1 down) 10 each leg

A3: B-stance hip thrust 10 each leg

Band seated hip abduction (3 ways)

20/20/20