WORKOUT PLAN

MONTH 28 – October 2020

Welcome to Month 28 of Booty by Bret!

This month is a well-rounded 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.

**You can join our Facebook Community Group using the name and email address you used
to sign up for the Booty by Bret service**

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 WORKOUT PLAN
MONTH 28 – October 2020

DAY 1 DAY 2 DAY 3

A : Pause barbell hip thrust

(1-second pause) A : Deadlift
A : Back squat
3x8 3x5
3x5
B : Pause db single-leg hip thrust B : Db single-leg abducted RDL
B : Constant-tension db squat
(1-second pause) 3 x 10 each leg
3 x 20
3 x 10 each leg C : Spread eagle
C : Deficit reverse lunge
C : Pause bodyweight reverse hyperextension
3 x 20 each leg
single-leg hip thrust 3 x 30
(3-second pause)
3 x 12 each leg
A : Pause bench press
A : Military press
(1-second pause) A : Chin-up
3x8
3x5 3 x AMRAP
B : Db standing shoulder press
B : Db bench press C : Towel-assisted chin-up
3 x 12
3 x 12 3 x AMRAP
C : Pike push-up
C : Reset deadstart push-up
3 x AMRAP
3 x AMRAP
A : Good morning
A : Front squat
3x8
A : Db walking lunge 3x3
B : Prisoner single-leg
3 x 5 each leg B : Tempo goblet squat
45-degree hyperextension
C : Bodyweight walking lunge (4-seconds up, 4-seconds down)
3 x 12 each leg
3 x 20 each leg 3x5
C : Eccentric single-leg
C : Singe-leg box squat
sliding leg curl
3 x 6 each leg
3 x 6 each leg
A : Db chest-supported row
Inverted row Push-up 3 x 10
3 x AMRAP 3 x AMRAP C : Inverted row
3 x 10
A : Db frog pump
Single-leg hip thrust Nordic ham curl 3 x 30
3 x 20 each leg 3x5 C : Bodyweight frog pump
3 x 60

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 WORKOUT PLAN
MONTH 28 – October 2020

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
Lunge isohold Knee-banded glute bridge
:30 sec 30
Crucifix hold Lean away lateral raise
:20 sec 15 each arm
Side-lying hip raise Band side-lying hip abduction
10 each leg 20 each leg
Alternating prone
Prone trap raise
rear delt raise
20
10/10
Quadruped leg swing RKC plank
30 each leg :20 sec
Band quadruped
Alternating front raise
hip extension
10/10
20 each leg
Extra range
Band hip hinge abduction
side-lying hip abduction
20
30 each leg

Perform each glute day as a circuit for 3 rounds –

rest 2 minutes between each round

BE SURE TO DELOAD DURING WEEK 1.

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 WORKOUT PLAN
MONTH 28 – October 2020

DAY 1

Exercise 1 (CHOOSE ONE):

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: Constant-tension db squat: You can elevate your heels if you’d like. 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. Perform these constant tension – do not
pause at the top or bottom of the movement.
C: Deficit reverse lunge: Stand on a 4-12” surface. Take a far step back, sink
back deep, and lean forward. The back knee should almost touch the ground.
Sink into the back hip.

Exercise 2 (CHOOSE ONE):

A: Pause 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
under 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. Pause for 1 second at the bottom of
the movement. On the way up, think of pushing your body into the bench away
from the bar. Ramp up the weight each set.
B: Db bench press: Using dbs allows you to get a deeper stretch. Keep your
arms at a 45-degree angle (neutral position). Get a stretch at the bottom
and push through to the top.
C: Reset deadstart push-up: Keep your hands underneath the shoulders and
elbows. Take a deep breath before you lower yourself and rest your chest to the
floor for one second before coming back up. You can lift your hands up off the
ground to reset.
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 WORKOUT PLAN
MONTH 28 – October 2020

Exercise 3 (CHOOSE ONE):

A: Good morning: Sit back and drop the torso down – imagine there’s a rope
around your hips and you’re being pulled backwards. You want to feel a deep
stretch in the hamstring. Keep your shins vertical and your gaze down at the
bottom of the movement. Ensure your back is flat with no rounding or
hyperextending.
B: Prisoner single-leg 45-degree hyperextension: Place your hands behind
your head. Drape one leg over the foot rest and keep your feet straight, stay
neutral, then come up and fire everything. Squeeze your hamstrings, glutes, and
erectors.
C: Eccentric single-leg sliding leg curl: You will bridge up with both legs but
only perform the eccentric portion with one leg. Lower yourself as slowly as
possible and do not drop towards the end of the movement – keep it controlled.
You will not perform the concentric portion – just reset at the top with both legs.

Exercise 4:
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.

Exercise 5:
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.

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 WORKOUT PLAN
MONTH 28 – October 2020

DAY 2

Exercise 1 (CHOOSE ONE):

A: Pause 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. Pause for 1 second at the top of the movement. 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: Pause db single-leg hip thrust: Center one leg in front of you and position
the dumbbell over the working leg at a slight angle. Tap the glutes to the ground,
then fully extend the hips, pause for 1 second at the top, 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.
C: Pause bodyweight single-leg hip thrust: See description for single-leg hip
thrust above. Perform these bodyweight and pause at the top of the movement
for 3 seconds.

Exercise 2 (CHOOSE ONE):

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-assisted chin-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).

Exercise 3 (CHOOSE ONE):

A: Db walking lunge: Take long strides and keep your front shin vertical. Keep
your torso at a slight lean. You can either hold a dumbbell in both hands or one
dumbbell in either hand.
C: Bodyweight walking lunge: Take long strides and keep your front shin
vertical. Keep your torso at a slight lean.
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 WORKOUT PLAN
MONTH 28 – October 2020

Exercise 4:
Push-up: Position your hands such that when you’re at the bottom of the
movement, your arms flare out at a 45-degree angle and your forearms are
vertical. Take a deep breath before you lower yourself and touch your chest to
the floor before coming back up.

Exercise 5:
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.

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 WORKOUT PLAN
MONTH 28 – October 2020

DAY 3

Exercise 1 (CHOOSE ONE):

A: 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.
B: Db single-leg abducted RDL: 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. Brace for stability by abducting your non-working leg out onto
a stable surface.
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.

Exercise 2 (CHOOSE ONE):

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 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: 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 28 – October 2020

Exercise 3 (CHOOSE ONE):

A: Front squat: Find which arm placement works best for you - the two-finger
technique or the crossed-arm technique. You’ll end up being a little more upright.
Keep the low back flat; don’t round over.
B: Tempo goblet squat: You will want to be in a neutral stance. 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. Lower yourself
under 4 seconds and perform the concentric portion over 4 seconds – keep this
rhythmic.
C: Single-leg 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. Lift one leg in the
air and sit back onto the surface. Be sure to control the lowering phase instead of
dropping straight down. If you are unable to stand back up on one leg, you can
stand up with both legs.

Exercise 4 (CHOOSE ONE):

A: Db chest-supported row: Rest your chest on a 45-degree angle bench.
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.
C: 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.

Exercise 5 (CHOOSE ONE):

A: Db frog pump: If possible, set up with a Bosu ball under your head (not
shoulders) to help keep your chin tucked. Place a dumbbell over your lap, or two
dumbbells standing up on each side of your hips. Don’t let your knees fall too far
apart, and make sure to drive through your heels into the ground (versus the full
foot).
C: Bodyweight frog pump: See description of frog pump above, just perform
with only bodyweight.

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 WORKOUT PLAN
MONTH 28 – October 2020

GLUTE DAY 1

Lunge isohold: 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,
take a short stride back, and stay very upright while the knee travels very far
forward. Sink into the back hip. Hold this position for 30 seconds.
Crucifix hold: Hold a dumbbell in each hand with a pronated grip out to your
side (parallel with the ground). Hold this position for 20 seconds.
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.
Alternating prone rear delt raise: Bend over to the bottom of a Romanian
deadlift position if you don’t have a surface to lean your chest on. Initiate the
movement by bringing your arms straight out in a T, isolating your rear delts.
Make sure your arms are at a 90-degree angle with your body, you don’t want to
bring your arms backward on the way up. Alternate between neutral grip and
pronated grip.
Quadruped leg swing: Get on all fours on a bench, leaving one leg hanging on
the side. Keep a slight bend in your working knee as you swing your leg back. Do
not hyperextend at the top, keep a straight line with your body.
Alternating front raise: Raise your arms straight out in front of your torso until
they’re parallel to the ground. Alternate between neutral grip and pronated grip.
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 28 – October 2020

GLUTE DAY 2

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.
Lean away lateral raise: Hold onto a stable surface and lean your body out 45-
degrees. Think of leading with the elbows, as though you have a water pitcher in
your hand and you’re pouring them into a pot in front of you. Make sure your
pinky is higher than your thumb.
Band side-lying hip abduction: Lie on your side, place a mini band above your
knees, and make sure that you keep the hip internally rotated (toes pointing
down) throughout 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.
Prone trap raise: Bend over to the bottom of a Romanian deadlift. Notice that if
you were watching from above, your body and arms would form a “Y” at the top
of the movement.
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 obliques.
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.
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.

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