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WORKOUT PLAN MONTH 25 – July/August 2020

Welcome to Month 25 of Booty by Bret! This month is a deadlift & bench press plan *Please read the instructions and watch the videos carefully*

There will be up to three options with each movement for the full body days depending on the equipment you have available. Choose only ONE exercise per movement according to your set up:

Option A: Fully equipped home gym Option B: Light dumbbells Option C: No equipment at all The workout log will be left blank for you to fill in the exercise of choice for each movement pattern. *Remember – you have a free ten minutes at the end of your full body workouts to add in some exercises you’d like to focus more on. Detailed exercise demonstrations can be found in the Exercise Library.

This month’s Facebook password: Roger 1|P a g e

WORKOUT PLAN MONTH 25 – July/August 2020

DAY 1

DAY 2

A : Conventional deadlift 3x4 B : Single-leg 45-degree hyper 3 x 12 each leg C : Skater squat 3 x 10 each leg

A : Strict sumo deadlift 3x6 B : 5/3/1 db sumo squat 3x6 C : Constant-tension bodyweight sumo squat 3 x 30

DAY 3 A : Stiff leg deadlift 3x8 B : Pause db single-leg RDL (1-second pause) 3 x 8 each leg C : Single-leg back extension off couch 3 x 12 each leg A : Bench press 4x2 B : Eccentric-accentuated push-up (4-second lowering) 3 x AMRAP C : Eccentric lowering/ knee rising push-up 3 x AMRAP A : Constant-tension knee-banded barbell hip thrust 3 x 20 B: Db single-leg hip thrust 3 x 10 each leg C : Single-leg to B-stance hip thrust 2 x 15/15 each leg

A : Bench press 3x4 B : Push-up 3 x AMRAP C : Eccentric push-up (4-second lowering phase) 3x3

A : Close-grip bench press 3x6 B : Deadstop reset push-up 3 x AMRAP C : Close-grip knee push-up 3 x AMRAP

A : Pause back squat (3-second pause) 3x3 B : High step-up 3 x 12 each leg C : Assisted pistol squat 3 x 10 each leg

A : Partial db Bulgarian split squat 3 x 8 each leg B : Db reverse lunge 3 x 10 each leg C : Bodyweight Bulgarian split squat pulse 3 x 20 each leg

A : Feet-elevated inverted row 3 x AMRAP B : Modified inverted row 3 x AMRAP C : YTWL 2 x 10/10/10/10

A : Chin-up 3 x AMRAP B : Eccentric chin-up (4-second lowering phase) 3x4 C : Sheet/towel assisted pull-up 3 x AMRAP

A : Feet-elevated inverted row 3 x AMRAP B: Modified inverted row 3 x AMRAP C : Prone hover 3x6

A : Pause knee-banded barbell hip thrust (3-second pause) 3 x 10 B: Single-leg hip thrust 1 ¼ 3 x 10 each leg C : Knee-banded glute bridge 3 x 30

A : Rest pause barbell hip thrust 2 x 6/2/1/1 B : B-stance db hip thrust 3 x 12 each leg C : Pause single-leg hip thrust (3-second pause) 3 x 10 each leg

A : Pause front squat (3-second pause) 3x3 B : B-stance db squat 3 x 10 each leg C : Skater squat 3 x AMRAP each leg

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WORKOUT PLAN MONTH 25 – July/August 2020

GLUTE DAY 1 (Optional)

GLUTE DAY 2 (Optional)

3 ROUNDS

3 ROUNDS

Frog reverse hyperextension 30

Frog pump 60

Curtsy lunge 15 each leg

Band seated hip abduction 50

Band hip hinge abduction 20 Spread eagle reverse hyperextension 20

Band standing glute kickback 20 each leg Band standing hip abduction 20 each leg

Perform each glute day as a circuit for 3 rounds – rest 2-3 minutes between each round

BE SURE TO DELOAD DURING WEEK 1.

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WORKOUT PLAN MONTH 25 – July/August 2020

DAY 1 Exercise 1 (CHOOSE ONE) A: Conventional deadlift: Line up the bar across the mid-foot. Bend over and grab the bar, then do 3 things at the same time: 1) drop the hips, 2) extend the spine, and 3) pull down the scapula. Stand up with the bar without letting the hips shoot up. Once the bar passes the knees, pull it in so it drags across the thighs. When lowering the bar, push the hips back while keeping the shins vertical, and once the bar passes the knees, you can move the knees forward. B: Single-leg 45-degree hyper: Drape one leg over the foot rest and keep your feet straight, stay neutral, then come up and fire everything. Squeeze your hamstrings, glutes, and erectors. If using a dumbbell, keep it close to your chin and the elbows tucked. C: Skater squat: Put your arms out in front of you and lean your torso forward as you descend. Place a pad under your knee and touch down before coming up. You may only be able to come down half way in the beginning. Start on your weaker leg and only match the reps with your stronger leg.

Exercise 2 (CHOOSE ONE) A: 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 under 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. Ramp up the weight each set. B: Push-up: Position your hands such that when you’re at the bottom of the movement, your arms flare out at a 45-degree angle and your forearms are vertical. Take a deep breath before you lower yourself and touch your chest to the floor before coming back up.

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WORKOUT PLAN MONTH 25 – July/August 2020 C: Eccentric push-up: Start at the top of the push-up and lower yourself over 4 seconds until your chest touches the ground. Reset at the top (only perform the lowering portion).

Exercise 3 (CHOOSE ONE) A: Pause back squat: Choose which bar placement variation works best for you. Don’t go so heavy that your form suffers. Keep your wrists as neutral as possible and try to avoid hyperextension. Place your feet around shoulder-width apart and slightly flared. Your femurs will track over your feet with your legs pointing in same direction as your feet as you come up. Avoid shooting out your hips on the way up. Pause at the bottom for 3 seconds. B: High step-up: Use a surface that is high enough but not too high where you need to shift laterally or round your back to get up. Lean in and step up. Make sure your whole foot is on the surface so you’re able to push through your heel. Do not use the momentum of your nonworking leg to push you up through the movement or have your hips shoot up as you rise. C: Assisted pistol squat: Begin standing on one leg and leaning back while holding onto a towel, sheet, or suspension straps. With the non-working leg raised off the ground, squat down deep while providing your body just the right amount of assistance with the straps to make the movement challenging. Repeat with the other leg.

Exercise 4 (CHOOSE ONE) A: Feet-elevated inverted row: Elevate your feet onto any surface – the higher your feet are, the more difficult the movement will be. Keep your chest and hips up so that your entire body moves together as your arms pull you upward. B: Modified inverted row: Keep your feet planted on the floor with the knees bent. Keep your chest and hips up so that your entire body moves together as your arms pull you upward. C: YTWL: Begin bent over as if in the bottom of an RDL position. Alternatively, you may lay face down on an incline bench or stability ball. First you will perform 10 prone trap raises. Notice that if you were watching from above, your body and 5|P a g e

WORKOUT PLAN MONTH 25 – July/August 2020 arms would form a “Y.” Next you will perform 10 rear delt raises (your body makes a “T”). Make sure your arms are straight out to the sides on these. Then you will bend your arms and perform scapular retraction – these make “W” from above. Finally, you will raise your arms out to the side, bend your elbows 90degrees, and perform shoulder external rotation – these create “L” if looking from above.

Exercise 5 (CHOOSE ONE) A: Pause knee-banded barbell hip thrust: Place a mini-band above your knees and actively keep your knees wide throughout the whole movement. 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. Drive your knees out against the band the whole way up AND down. Pause for 3 seconds at the top. B: Single-leg hip thrust 1 ¼: 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 a quarter of the 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. C: 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.

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WORKOUT PLAN MONTH 25 – July/August 2020

DAY 2 Exercise 1 (CHOOSE ONE) A: Strict sumo deadlift: Line the bar up very closely with your shins. Have a wide stance and keep your feet flared. Spread your knees as you descend. Keep your shins vertical and your chest up. Push through your heels and do not let your hips shoot up. Never let the bar drift more than an inch away from your body. As you descend, sit back as you would in a Romanian deadlift. Once the bar passes the shins, you can bend your knees a bit more. B: 5/3/1 db sumo 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. C: Constant-tension bodyweight sumo squat: Position yourself in a wide stance with your feet flared out around 45° or more. Perform these constanttension (no rest at the top or bottom of the movement). Be sure to go deep – but be rhythmic. You can place your hands out in front of you for a counterbalance.

Exercise 2 (CHOOSE ONE) A: 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. B: Deadstop reset push-up: Keep your hands underneath the shoulders and elbows. Take a deep breath before you lower yourself and rest your chest to the floor for one second before coming back up. You can lift your hands up off the ground to reset.

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WORKOUT PLAN MONTH 25 – July/August 2020 C: Close-grip knee push-up: Bring your hands in closer together than you would for a standard push-up and keep your elbows tucked. Perform this movement from your knees.

Exercise 3 (CHOOSE ONE) A: Partial db Bulgarian split squat: Keep your bodyweight over your standing leg, leaning over the foot. Sit back at an angle (you will end up leaning forward). For the next leg, match your standing foot, reach back with the new leg, and perform the set again. You can either hold dumbbells in your hands or use a barbell. Only come down halfway before locking out again. B: Db reverse lunge: Take a far step back, sink back deep, and lean forward. The back knee should almost touch the ground. Sink into the back hip. You can either hold one dumbbell in each hand, or one dumbbell with both hands. C: Bodyweight Bulgarian split squat pulse: Keep your bodyweight over your standing leg, leaning over the foot. Sit back at an angle (you will end up leaning forward). For the next leg, match your standing foot, reach back with the new leg, and perform the set again. You can either hold dumbbells in your hands or use a barbell. Only perform the bottom portion as pulses.

Exercise 4 (CHOOSE ONE) A: Chin-up: Do as many reps as possible. 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. B: Eccentric chin-up: Start at the top of the chin-up. Slowly lower yourself down over 4 seconds. Do not perform the concentric portion - just reset back at the top of the chin-up. C: Sheet/towel assisted pull-up: Place a towel or sheet (tie a knot in one side) in between the door and doorway and make sure it’s secure. Hold onto the towel and perform assisted pull-ups (keeping your feet on the ground).

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WORKOUT PLAN MONTH 25 – July/August 2020 Exercise 5 (CHOOSE ONE) A: Rest pause barbell hip thrust: See barbell hip thrust description above. Choose a load that will allow you to perform 6 reps. After the first 6 reps, rest 10 seconds and then perform another 2 reps. Rest 10 more seconds before performing another rep. Lastly, rest 10 more seconds before the last rep. B: B-stance db hip thrust: This is a single-leg emphasized lift. Set up for a normal hip thrust, then center your working leg. Line up the heel of the supporting leg with the toe of the working leg and perform the thrust movement. 70% of the weight will be moved with the working leg, and 30% with the supporting leg. Move from the single-leg hip thrust to the B-stance hip thrust with no rest between. C: Pause single-leg hip thrust: Center one leg in front of you and tap the glutes to the ground, then fully extend the hips, pause for 3 seconds, and lower under control. Keep your spine neutral and hinge around bench. You do not need to keep a forward eye gaze, just follow the movement of your torso.

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WORKOUT PLAN MONTH 25 – July/August 2020

DAY 3 Exercise 1 (CHOOSE ONE) A: 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. B: Pause db 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 fairly vertical at the bottom of the movement. You want this to be the singleleg form of a bilateral Romanian deadlift. Pause for one second at the bottom. C: Single-leg back extension off couch: Drape your upper body over the side of the couch and have a partner hold down your ankle throughout the movement. You can perform these either glute dominant (upper back rounded and feet flared) or standard (legs straight, torso rising higher).

Exercise 2 (CHOOSE ONE) A: 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 under 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. Ramp up the weight each set. B: Eccentric push-up: Start at the top of the push-up and lower yourself over 4 seconds until your chest touches the ground. Reset at the top (only perform the lowering portion).

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WORKOUT PLAN MONTH 25 – July/August 2020 C: Eccentric lowering/knee rising push-up: See description for eccentric push-up above. Once at the bottom of the movement, come onto your knees and perform a knee push-up. Reset with a standard push-up at the top.

Exercise 3 (CHOOSE ONE) A: Constant-tension knee-banded barbell hip thrust: Place a mini-band above your knees. 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. Keep the reps constant tension (touch-and-go), don’t reset the weight. B: Db single-leg hip thrust: Place a dumbbell over the working leg (you can place this off to the side a bit). Center one leg in front of you and tap the glutes to the ground, then fully extend the hips and lower under control. Keep your spine neutral and hinge around bench. You do not need to keep a forward eye gaze, just follow the movement of your torso. C: Single-leg to B-stance hip thrust: For the single-leg hip thrust: Center one leg in front of you and tap the glutes to the ground, then fully extend the hips and lower under control. Keep your spine neutral and hinge from the bench. You do not need to keep a forward eye gaze, just follow the movement of your torso. For the B-stance hip thrust: This is a single-leg emphasized lift. Set up for a normal hip thrust, then center your working leg. Line up the heel of the supporting leg with the toe of the working leg and perform the thrust movement. 70% of the weight will be moved with the working leg, and 30% with the supporting leg. Move from the single-leg hip thrust to the B-stance hip thrust with no rest between.

Exercise 4 (CHOOSE ONE) A: Feet-elevated inverted row: Elevate your feet onto any surface – the higher your feet are, the more difficult the movement will be. Keep your chest and hips up so that your entire body moves together as your arms pull you upward. 11 | P a g e

WORKOUT PLAN MONTH 25 – July/August 2020 B: Modified inverted row: Keep your feet planted on the floor with the knees bent. Keep your chest and hips up so that your entire body moves together as your arms pull you upward. C: Prone hover: Begin in the prone (facing down) position with the arms in front of the body. Use your erectors to maintain a slight arch in the back while you rotate your arms around, eventually positioning them behind your back. Many of you have remarkable shoulder mobility and will be able to use considerably more range of motion than I do in the demonstration video. Refer to the home workout videos for a better demonstration.

Exercise 5 (CHOOSE ONE) A: Pause front squat: Find which arm placement works best for you - the twofinger technique or the crossed-arm technique. You’ll end up being a little more upright. Keep the low back flat; don’t round over. Pause for 3 seconds at the bottom. B: B-stance db squat: Hold a dumbbell in the goblet position. Start with your back toe pointed outwards and roughly lined up with the back of the heel of the front foot, come up on back toe. Your back knee is going to track outwards, and most of the load will be on the front leg. This isn’t a true single leg exercise – there should be a 70% load on front leg and 30% load on back leg. If you have poor ankle dorsiflexion, put a ten-pound plate under the front heel. You have wiggle room with where the back leg goes. C: Skater squat: Put your arms out in front of you and lean your torso forward as you descend. Place a pad under your knee and touch down before coming up. You may only be able to come down half way in the beginning. Start on your weaker leg and only match the reps with your stronger leg.

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WORKOUT PLAN MONTH 25 – July/August 2020 GLUTE DAY 1

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. Curtsy lunge: You can use your bodyweight or dumbbells. 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. 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. Pause for 3 seconds during abduction. Spread eagle hyperextension: Set up off of a standard bench with your hips hanging off and your legs slightly bent. As you lift your legs up, spread your legs and have a straight leg at the top of the movement. Come back down to a bent leg position if you are close to the floor. Keep the movement controlled and a neutral spine.

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WORKOUT PLAN MONTH 25 – July/August 2020 GLUTE DAY 2 Frog pump: If possible, set up with a Bosu ball under your head (not shoulders) to help keep your chin tucked. 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 seated hip abduction: You can either have a wide stance and move to neutral or a shoulder-width stance and abduct more. You can either keep an upright or leaning forward position. Band standing glute kickback: Stand on one foot and kick one leg back. As you kick back, flare out your foot to externally rotate and abduct the leg slightly. Squeeze the glutes at the top of the rep. If you want more range of motion, you can put the band up higher on your legs. Band standing hip abduction: Use a mini-band around the top of your knees. Make sure you are bringing your working leg out as far as you can.

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