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  • BBB Month 48 Workout Log

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    Krrish Adhana
    29 views8 pages
    This document outlines a 4-week glute and lower body training program consisting of: - 3 full body workout days per week with exercises like inverted rows and push ups - 2 dedicated glute workout days per week with exercises like band hip abductions, lunges, and reverse hyperextensions - Each workout is broken into sets and repetitions of exercises - The workouts and exercises remain the same each week but the numbers of sets and repetitions may change

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    BBB_Month_48_Workout_Log

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    This document outlines a 4-week glute and lower body training program consisting of: - 3 full body workout days per week with exercises like inverted rows and push ups - 2 dedicated glute workout days per week with exercises like band hip abductions, lunges, and reverse hyperextensions - Each workout is broken into sets and repetitions of exercises - The workouts and exercises remain the same each week but the numbers of sets and repetitions may change

    Copyright:

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

    BBB Month 48 Workout Log

    Uploaded by

    Krrish Adhana
    This document outlines a 4-week glute and lower body training program consisting of: - 3 full body workout days per week with exercises like inverted rows and push ups - 2 dedicated glute workout days per week with exercises like band hip abductions, lunges, and reverse hyperextensions - Each workout is broken into sets and repetitions of exercises - The workouts and exercises remain the same each week but the numbers of sets and repetitions may change

    Copyright:

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

    BOOTY BY BRET MONTH 48 –

    April/May 2022

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Inverted Row 3 x AMRAP

    Exercise 5:

    Exercise 6:

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Pause Deficit Push-Up 3 x AMRAP

    Exercise 5:

    Exercise 6:

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Double Pause Dual-Elevated


    Single-Leg Hip Thrust 3 x 10 each leg

    Exercise 6:
    BOOTY BY BRET MONTH 48 –
    April/May 2022

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

    Band Hip Hinge Abduction 20

    Band Standing Diagonal Glute Kickback


    20 each leg

    Bodyweight Curtsy Lunge 20 each leg

    Band Side-Lying Hip Abduction 20 each leg

    Frog Reverse Hyperextension 20

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

    Zig Zag Monster Walk


    20 steps forward, 20 steps backward

    Band Standing Glute Kickback 20 each leg

    Squat Pulse 30

    Band Seated Hip Abduction 50

    Spread Eagle Reverse Hyperextension 20


    BOOTY BY BRET MONTH 48 –
    April/May 2022

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Inverted Row 3 x AMRAP

    Exercise 5:

    Exercise 6:

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Pause Deficit Push-Up 3 x AMRAP

    Exercise 5:

    Exercise 6:

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Double Pause Dual-Elevated


    Single-Leg Hip Thrust 3 x 10 each leg

    Exercise 6:
    BOOTY BY BRET MONTH 48 –
    April/May 2022

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

    Band Hip Hinge Abduction 20

    Band Standing Diagonal Glute Kickback


    20 each leg

    Bodyweight Curtsy Lunge 20 each leg

    Band Side-Lying Hip Abduction 20 each leg

    Frog Reverse Hyperextension 20

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

    Zig Zag Monster Walk


    20 steps forward, 20 steps backward

    Band Standing Glute Kickback 20 each leg

    Squat Pulse 30

    Band Seated Hip Abduction 50

    Spread Eagle Reverse Hyperextension 20


    BOOTY BY BRET MONTH 48 –
    April/May 2022

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Inverted Row 3 x AMRAP

    Exercise 5:

    Exercise 6:

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Pause Deficit Push-Up 3 x AMRAP

    Exercise 5:

    Exercise 6:

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Double Pause Dual-Elevated


    Single-Leg Hip Thrust 3 x 10 each leg

    Exercise 6:
    BOOTY BY BRET MONTH 48 –
    April/May 2022

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

    Band Hip Hinge Abduction 20

    Band Standing Diagonal Glute Kickback


    20 each leg

    Bodyweight Curtsy Lunge 20 each leg

    Band Side-Lying Hip Abduction 20 each leg

    Frog Reverse Hyperextension 20

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

    Zig Zag Monster Walk


    20 steps forward, 20 steps backward

    Band Standing Glute Kickback 20 each leg

    Squat Pulse 30

    Band Seated Hip Abduction 50

    Spread Eagle Reverse Hyperextension 20


    BOOTY BY BRET MONTH 48 –
    April/May 2022

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Inverted Row 3 x AMRAP

    Exercise 5:

    Exercise 6:

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Pause Deficit Push-Up 3 x AMRAP

    Exercise 5:

    Exercise 6:

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

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Double Pause Dual-Elevated


    Single-Leg Hip Thrust 3 x 10 each leg

    Exercise 6:
    BOOTY BY BRET MONTH 48 –
    April/May 2022

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

    Band Hip Hinge Abduction 20

    Band Standing Diagonal Glute Kickback


    20 each leg

    Bodyweight Curtsy Lunge 20 each leg

    Band Side-Lying Hip Abduction 20 each leg

    Frog Reverse Hyperextension 20

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

    Zig Zag Monster Walk


    20 steps forward, 20 steps backward

    Band Standing Glute Kickback 20 each leg

    Squat Pulse 30

    Band Seated Hip Abduction 50

    Spread Eagle Reverse Hyperextension 20

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