BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019

Week 1: Day 1 Set 1 Set 2 Set 3

Deadlift 1 x 3, 1 x 2, 1 x 1

Bench press 3 x 8

Db Bulgarian split squat 3 x 8

Chin-up 3 x AMRAP

Single-leg hip thrust 3 x 12

Band seated hip abduction 3 x 30/30/30

Week 1: Day 2 Set 1 Set 2 Set 3

Db 45-degree hyperextension 3 x 10

Db bench press 3 x 10

Back squat 3 x 6

Inverted row 3 x AMRAP

Single-leg RDL 3 x 8

Band hip hinge abduction 3 x 20

Week 1: Day 3 Set 1 Set 2 Set 3

Stiff leg deadlift 3 x 8

Pause bench press (1-second pause)

3x5
Barbell knee-banded hip thrust/
abduction burnout 6/6/6/20/20

Supinated pulldown 3 x 10

Heels-elevated goblet squat 3 x 12

Knee-banded side-lying clam 3 x 20

 BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019

Week 1: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3

Knee-banded fire hydrant 15 each leg

Band quadruped hip extension 20 each leg

Frog reverse hyperextension 20

Prone leg tap 10 each leg

Week 1: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3

Deficit reverse lunge 10 each leg

Lateral band walk 20 each leg

Squat pulse 30

Band hip hinge abduction (3-second pause)

10

Band standing kickback 20 each leg

Knee-banded glute bridge 30

 BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019

Week 2: Day 1 Set 1 Set 2 Set 3

Deadlift 1 x 3, 1 x 2, 1 x 1

Bench press 3 x 8

Db Bulgarian split squat 3 x 8

Chin-up 3 x AMRAP

Single-leg hip thrust 3 x 12

Band seated hip abduction 3 x 30/30/30

Week 2: Day 2 Set 1 Set 2 Set 3

Db 45-degree hyperextension 3 x 10

Db bench press 3 x 10

Back squat 3 x 6

Inverted row 3 x AMRAP

Single-leg RDL 3 x 8

Band hip hinge abduction 3 x 20

Week 2: Day 3 Set 1 Set 2 Set 3

Stiff leg deadlift 3 x 8

Pause bench press (1-second pause)

3x5
Barbell knee-banded hip thrust/
abduction burnout 6/6/6/20/20

Supinated pulldown 3 x 10

Heels-elevated goblet squat 3 x 12

Knee-banded side-lying clam 3 x 20

 BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019

Week 2: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3

Knee-banded fire hydrant 15 each leg

Band quadruped hip extension 20 each leg

Frog reverse hyperextension 20

Prone leg tap 10 each leg

Week 2: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3

Deficit reverse lunge 10 each leg

Lateral band walk 20 each leg

Squat pulse 30

Band hip hinge abduction (3-second pause)

10

Band standing kickback 20 each leg

Knee-banded glute bridge 30

 BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019

Week 3: Day 1 Set 1 Set 2 Set 3

Deadlift 1 x 3, 1 x 2, 1 x 1

Bench press 3 x 8

Db Bulgarian split squat 3 x 8

Chin-up 3 x AMRAP

Single-leg hip thrust 3 x 12

Band seated hip abduction 3 x 30/30/30

Week 3: Day 2 Set 1 Set 2 Set 3

Db 45-degree hyperextension 3 x 10

Db bench press 3 x 10

Back squat 3 x 6

Inverted row 3 x AMRAP

Single-leg RDL 3 x 8

Band hip hinge abduction 3 x 20

Week 3: Day 3 Set 1 Set 2 Set 3

Stiff leg deadlift 3 x 8

Pause bench press (1-second pause)

3x5
Barbell knee-banded hip thrust/
abduction burnout 6/6/6/20/20

Supinated pulldown 3 x 10

Heels-elevated goblet squat 3 x 12

Knee-banded side-lying clam 3 x 20

 BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019

Week 3: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3

Knee-banded fire hydrant 15 each leg

Band quadruped hip extension 20 each leg

Frog reverse hyperextension 20

Prone leg tap 10 each leg

Week 3: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3

Deficit reverse lunge 10 each leg

Lateral band walk 20 each leg

Squat pulse 30

Band hip hinge abduction (3-second pause)

10

Band standing kickback 20 each leg

Knee-banded glute bridge 30

 BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019

Week 4: Day 1 Set 1 Set 2 Set 3

Deadlift 1 x 3, 1 x 2, 1 x 1

Bench press 3 x 8

Db Bulgarian split squat 3 x 8

Chin-up 3 x AMRAP

Single-leg hip thrust 3 x 12

Band seated hip abduction 3 x 30/30/30

Week 4: Day 2 Set 1 Set 2 Set 3

Db 45-degree hyperextension 3 x 10

Db bench press 3 x 10

Back squat 3 x 6

Inverted row 3 x AMRAP

Single-leg RDL 3 x 8

Band hip hinge abduction 3 x 20

Week 4: Day 3 Set 1 Set 2 Set 3

Stiff leg deadlift 3 x 8

Pause bench press (1-second pause)

3x5
Barbell knee-banded hip thrust/
abduction burnout 6/6/6/20/20

Supinated pulldown 3 x 10

Heels-elevated goblet squat 3 x 12

Knee-banded side-lying clam 3 x 20

 BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019

Week 4: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3

Knee-banded fire hydrant 15 each leg

Band quadruped hip extension 20 each leg

Frog reverse hyperextension 20

Prone leg tap 10 each leg

Week 4: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3

Deficit reverse lunge 10 each leg

Lateral band walk 20 each leg

Squat pulse 30

Band hip hinge abduction (3-second pause)

10

Band standing kickback 20 each leg

Knee-banded glute bridge 30