BOOTY BY BRET MONTH 44 –

December/January 2021-2022

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

Exercise 1:

Exercise 2:

Exercise 3: -----
Exercise 4:

Exercise 5:

Exercise 6: -----
Exercise 7: -----

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6: -----
Exercise 7: -----

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

Exercise 1:

Exercise 2:

Exercise 3: -----
Exercise 4:

Exercise 5:

Exercise 6: -----
Exercise 7: -----
 BOOTY BY BRET MONTH 44 –
December/January 2021-2022

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

A1: Single-leg hip thrust 10 each leg

A2: Top half single-leg hip thrust

10 each leg
A3: Bottom half single-leg hip thrust
10 each leg

A4: Eccentric single-leg hip thrust 10 each leg

A5: B-stance hip thrust 10 each leg

Side-lying hip raise 15 each leg

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

Extra range side-lying hip abduction

30 each leg

Curtsy lunge 10 each leg

Band standing glute kickback 20 each leg

Frog pump 50

Frog reverse hyperextension 20

 BOOTY BY BRET MONTH 44 –
December/January 2021-2022

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

Exercise 1:

Exercise 2:

Exercise 3: -----
Exercise 4:

Exercise 5:

Exercise 6: -----
Exercise 7: -----

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6: -----
Exercise 7: -----

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

Exercise 1:

Exercise 2:

Exercise 3: -----
Exercise 4:

Exercise 5:

Exercise 6: -----
Exercise 7: -----
 BOOTY BY BRET MONTH 44 –
December/January 2021-2022

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

A1: Single-leg hip thrust 10 each leg

A2: Top half single-leg hip thrust

10 each leg
A3: Bottom half single-leg hip thrust
10 each leg

A4: Eccentric single-leg hip thrust 10 each leg

A5: B-stance hip thrust 10 each leg

Side-lying hip raise 15 each leg

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

Extra range side-lying hip abduction

30 each leg

Curtsy lunge 10 each leg

Band standing glute kickback 20 each leg

Frog pump 50

Frog reverse hyperextension 20

 BOOTY BY BRET MONTH 44 –
December/January 2021-2022

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

Exercise 1:

Exercise 2:

Exercise 3: -----
Exercise 4:

Exercise 5:

Exercise 6: -----
Exercise 7: -----

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6: -----
Exercise 7: -----

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

Exercise 1:

Exercise 2:

Exercise 3: -----
Exercise 4:

Exercise 5:

Exercise 6: -----
Exercise 7: -----
 BOOTY BY BRET MONTH 44 –
December/January 2021-2022

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

A1: Single-leg hip thrust 10 each leg

A2: Top half single-leg hip thrust

10 each leg
A3: Bottom half single-leg hip thrust
10 each leg

A4: Eccentric single-leg hip thrust 10 each leg

A5: B-stance hip thrust 10 each leg

Side-lying hip raise 15 each leg

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

Extra range side-lying hip abduction

30 each leg

Curtsy lunge 10 each leg

Band standing glute kickback 20 each leg

Frog pump 50

Frog reverse hyperextension 20

 BOOTY BY BRET MONTH 44 –
December/January 2021-2022

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

Exercise 1:

Exercise 2:

Exercise 3: -----
Exercise 4:

Exercise 5:

Exercise 6: -----
Exercise 7: -----

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6: -----
Exercise 7: -----

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

Exercise 1:

Exercise 2:

Exercise 3: -----
Exercise 4:

Exercise 5:

Exercise 6: -----
Exercise 7: -----
 BOOTY BY BRET MONTH 44 –
December/January 2021-2022

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

A1: Single-leg hip thrust 10 each leg

A2: Top half single-leg hip thrust

10 each leg
A3: Bottom half single-leg hip thrust
10 each leg

A4: Eccentric single-leg hip thrust 10 each leg

A5: B-stance hip thrust 10 each leg

Side-lying hip raise 15 each leg

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

Extra range side-lying hip abduction

30 each leg

Curtsy lunge 10 each leg

Band standing glute kickback 20 each leg

Frog pump 50

Frog reverse hyperextension 20