WORKOUT PLAN

MONTH 7 / February - March 2019

WORKOUT 1 WORKOUT 2 WORKOUT 3

Back squat Barbell hip thrust Deadlift

5x5 5x5 3x5
Bench press Military press Close-grip bench press
3x8 3x6 3x4
Stiff leg deadlift Db 45-degree hyperextension Front squat
3x8 3 x 10 3x6
Chin-up Pull-up Neutral-grip pull-up
3 x AMRAP 3 x AMRAP 3 x AMRAP
Barbell glute bridge Deficit curtsy lunge Db frog pump
2 x 15 2 x 10 2 x 30
Lateral band walk Knee-banded fire hydrant Band hip hinge abduction
2 x 20 2 x 12 2 x 20

FREE 10 MINUTES FREE 10 MINUTES FREE 10 MINUTES

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 WORKOUT PLAN
MONTH 7 / February - March 2019

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
Single-leg RDL 5/3/1 db sumo squat
10 each leg 6
Deficit reverse lunge 1 ½ single-leg hip thrust
10 each leg 8 each leg
Knee-banded glute bridge 1 ½ goblet squat
30 8
Side-lying hip raise Band standing hip abduction
12 each leg 20 each leg
Frog reverse hyperextension RKC plank
20 :20 seconds

Rest 90 seconds between each round.

This month is a well-rounded program.

BE SURE TO DELOAD DURING WEEK 1.

Detailed exercise demonstrations can be found in the
Exercise Library.

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 WORKOUT PLAN
MONTH 7 / February - March 2019

WORKOUT 1

Back squat: Choose which 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.
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.
Stiff leg deadlift: Position yourself to the bar and get the hips as high as they
can go with the back remaining flat. Initiate the motion by driving the hips back.
Maintain a neutral spine throughout. On the way down, skim your legs with the
barbell and then let it drift out a bit once you lower past the knees. Note: this is
not a straight leg deadlift; the knees will naturally bend, but the shin angle should
remain vertical.
Chin-up: 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. Do as many reps as
possible.
Barbell glute bridge: Use smaller plates rather than bumper plates if you can
in order to increase range of motion. Otherwise, you can elevate your feet
slightly. If you find yourself sliding back while you’re performing the reps, reset
your feet or have a training partner stand over you with their feet against your
shoulders.
Lateral band walk: Stay upright; do not squat through the movement. Think of
pushing laterally off the ground with your leg, not reaching with the leg that’s up
in the air.

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 WORKOUT PLAN
MONTH 7 / February - March 2019

WORKOUT 2

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.
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.
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.
Pull-up: Perform with a pronated grip. 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. Do as many reps as possible.
Deficit curtsy lunge: You can use your bodyweight or dumbbells. Step on a 3-
5-inch platform for a deficit. The goal is to stretch the glute. You don’t need to
step back at an extreme angle; step back at a slight angle and keep your body
pointed towards the front.
Knee-banded fire hydrant: Place a miniband right above your knees. Center
the non-working leg to allow for more stability through the movement.

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 WORKOUT PLAN
MONTH 7 / February - March 2019

WORKOUT 3

Deadlift: Choose the pull that you want to build this month. This could be
conventional, sumo, semi-sumo, etc. Check the exercise library for form
instruction for the lift you’d like to perform.
Close-grip bench press: To figure out your optimal grip, bring your hands in
one hand space in from your normal bench press grip. Keep the elbows tucked.
You’ll feel it more in your triceps, front delts, and upper pec area. Make sure you
come down all the way and touch your torso.
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.
Neutral-grip pull-up: Perform with a neutral grip. 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. Do as many reps as possible.
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 on your lap. 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 Glute Loop around your knees.
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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 WORKOUT PLAN
MONTH 7 / February - March 2019

GLUTE DAY 1 (3 ROUNDS)

Single-leg RDL: You can use two dumbbells at the same time. Keep the back
leg locked in extension and follow with the torso. Your shin should be vertical at
the bottom of the movement. You want this to be the single-leg form of a bilateral
Romanian deadlift. Brace for stability if needed.
Deficit reverse lunge: Start by standing on a 3-5” platform. 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.
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. Posteriorly tilt
the pelvis at the top of the movement.
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.
Frog reverse hyperextension: Set up off of a standard bench with your hips
hanging off and your feet in the frog position. As you lift your legs up, push
through your heels. Keep the movement controlled and a neutral spine.

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 WORKOUT PLAN
MONTH 7 / February - March 2019

GLUTE DAY 2 (3 ROUNDS)

5/3/1 sumo db squat: Position yourself in a wide stance with your feet flared
out around 45° or more. If you want the focus to be more hip-dominant, you can
perform the exercise with a big torso lean. If you want the movement to be more
knee-dominant, you can have your back be upright; this works the quads more.
Lower for 5 seconds, pause at the bottom for 3 seconds, and come back up to
the beginning position within 1 second.
1 ½ 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, come down half
way, and come back up to full hip extension before coming all the way down
under control. Keep a forward eye gaze and your ribs tucked throughout the
movement.
1 ½ 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. Come up half way, then
back down before returning to the beginning position.
Band standing hip abduction: Use a mini-band around the top of your
knees. Both legs are working during this movement (the working leg dynamically,
the standing leg statically) so you will want to rest 30 seconds between each leg.
Make sure you are bringing your working leg out as far as you can.
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.

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