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  • BBB Month 46

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    The document outlines a 4-week glute and lower body workout program. It includes 3 lifting days per week with multiple exercises each day, as well as 2 dedicated glute days. Each week focuses on the same exercises in a circuit training format with varying sets and reps. The program provides a full-body routine with an emphasis on glute and lower body development over 4 weeks.

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    BBB_Month_46

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    The document outlines a 4-week glute and lower body workout program. It includes 3 lifting days per week with multiple exercises each day, as well as 2 dedicated glute days. Each week focuses on the same exercises in a circuit training format with varying sets and reps. The program provides a full-body routine with an emphasis on glute and lower body development over 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    47 views8 pages

    BBB Month 46

    Uploaded by

    gu gu
    The document outlines a 4-week glute and lower body workout program. It includes 3 lifting days per week with multiple exercises each day, as well as 2 dedicated glute days. Each week focuses on the same exercises in a circuit training format with varying sets and reps. The program provides a full-body routine with an emphasis on glute and lower body development over 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 8

    BOOTY BY BRET MONTH 46 –

    February/March 2022

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Dual-Elevated Single-Leg Hip Thrust


    3 x 12 each leg

    Exercise 6:

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:
    BOOTY BY BRET MONTH 46 –
    February/March 2022

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

    Lateral Band Walk 30 each way

    Monster Walk 30 forward, 30 backward

    Quadruped Leg Swing 30 each leg

    Foot-Elevated Single-Leg Glute Bridge


    20 each leg

    Side-Lying Hip Raise 3 x 10 each leg

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

    Band Seated Hip Abduction (4 ways)


    20/20/20/20

    Band Standing Glute Kickback 20 each leg

    Band Standing Hip Abduction 20 each leg

    Squat Pulse 30
    BOOTY BY BRET MONTH 46 –
    February/March 2022

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Dual-Elevated Single-Leg Hip Thrust


    3 x 12 each leg

    Exercise 6:

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:
    BOOTY BY BRET MONTH 46 –
    February/March 2022

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

    Lateral Band Walk 30 each way

    Monster Walk 30 forward, 30 backward

    Quadruped Leg Swing 30 each leg

    Foot-Elevated Single-Leg Glute Bridge


    20 each leg

    Side-Lying Hip Raise 3 x 10 each leg

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

    Band Seated Hip Abduction (4 ways)


    20/20/20/20

    Band Standing Glute Kickback 20 each leg

    Band Standing Hip Abduction 20 each leg

    Squat Pulse 30
    BOOTY BY BRET MONTH 46 –
    February/March 2022

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Dual-Elevated Single-Leg Hip Thrust


    3 x 12 each leg

    Exercise 6:

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:
    BOOTY BY BRET MONTH 46 –
    February/March 2022

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

    Lateral Band Walk 30 each way

    Monster Walk 30 forward, 30 backward

    Quadruped Leg Swing 30 each leg

    Foot-Elevated Single-Leg Glute Bridge


    20 each leg

    Side-Lying Hip Raise 3 x 10 each leg

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

    Band Seated Hip Abduction (4 ways)


    20/20/20/20

    Band Standing Glute Kickback 20 each leg

    Band Standing Hip Abduction 20 each leg

    Squat Pulse 30
    BOOTY BY BRET MONTH 46 –
    February/March 2022

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Dual-Elevated Single-Leg Hip Thrust


    3 x 12 each leg

    Exercise 6:

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:
    BOOTY BY BRET MONTH 46 –
    February/March 2022

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

    Lateral Band Walk 30 each way

    Monster Walk 30 forward, 30 backward

    Quadruped Leg Swing 30 each leg

    Foot-Elevated Single-Leg Glute Bridge


    20 each leg

    Side-Lying Hip Raise 3 x 10 each leg

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

    Band Seated Hip Abduction (4 ways)


    20/20/20/20

    Band Standing Glute Kickback 20 each leg

    Band Standing Hip Abduction 20 each leg

    Squat Pulse 30

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