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WORKOUT PLAN MONTH 28 – October 2020

Welcome to Month 28 of Booty by Bret! This month is a well-rounded 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.

**You can join our Facebook Community Group using the name and email address you used to sign up for the Booty by Bret service**

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WORKOUT PLAN MONTH 28 – October 2020

DAY 1

A : Back squat 3x5 B : Constant-tension db squat 3 x 20 C : Deficit reverse lunge 3 x 20 each leg

A : Pause bench press (1-second pause) 3x5 B : Db bench press 3 x 12 C : Reset deadstart push-up 3 x AMRAP A : Good morning 3x8 B : Prisoner single-leg 45-degree hyperextension 3 x 12 each leg C : Eccentric single-leg sliding leg curl 3 x 6 each leg

DAY 2 A : Pause barbell hip thrust (1-second pause) 3x8 B : Pause db single-leg hip thrust (1-second pause) 3 x 10 each leg C : Pause bodyweight single-leg hip thrust (3-second pause) 3 x 12 each leg A : Chin-up 3 x AMRAP C : Towel-assisted chin-up 3 x AMRAP

A : Db walking lunge 3 x 5 each leg C : Bodyweight walking lunge 3 x 20 each leg

Inverted row 3 x AMRAP

Push-up 3 x AMRAP

Single-leg hip thrust 3 x 20 each leg

Nordic ham curl 3x5

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DAY 3

A : Deadlift 3x5 B : Db single-leg abducted RDL 3 x 10 each leg C : Spread eagle reverse hyperextension 3 x 30

A : Military press 3x8 B : Db standing shoulder press 3 x 12 C : Pike push-up 3 x AMRAP A : Front squat 3x3 B : Tempo goblet squat (4-seconds up, 4-seconds down) 3x5 C : Singe-leg box squat 3 x 6 each leg A : Db chest-supported row 3 x 10 C : Inverted row 3 x 10 A : Db frog pump 3 x 30 C : Bodyweight frog pump 3 x 60

WORKOUT PLAN MONTH 28 – October 2020

GLUTE DAY 1 (Optional)

GLUTE DAY 2 (Optional)

3 ROUNDS

3 ROUNDS

Lunge isohold :30 sec

Knee-banded glute bridge 30

Crucifix hold :20 sec Side-lying hip raise 10 each leg Alternating prone rear delt raise 10/10 Quadruped leg swing 30 each leg

Lean away lateral raise 15 each arm Band side-lying hip abduction 20 each leg

Alternating front raise 10/10 Extra range side-lying hip abduction 30 each leg

Prone trap raise 20 RKC plank :20 sec Band quadruped hip extension 20 each leg Band hip hinge abduction 20

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

BE SURE TO DELOAD DURING WEEK 1.

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WORKOUT PLAN MONTH 28 – October 2020

DAY 1 Exercise 1 (CHOOSE ONE): A: 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. B: Constant-tension db squat: You can elevate your heels if you’d like. Keep the dumbbells to your sides. You may need to flare your arms out a bit. Be sure to keep your knees out as you descend. Perform these constant tension – do not pause at the top or bottom of the movement. C: Deficit reverse lunge: Stand on a 4-12” surface. Take a far step back, sink back deep, and lean forward. The back knee should almost touch the ground. Sink into the back hip.

Exercise 2 (CHOOSE ONE): A: Pause 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. Pause for 1 second at the bottom of the movement. On the way up, think of pushing your body into the bench away from the bar. Ramp up the weight each set. B: Db bench press: Using dbs allows you to get a deeper stretch. Keep your arms at a 45-degree angle (neutral position). Get a stretch at the bottom and push through to the top. C: Reset deadstart 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. 4|P a g e

WORKOUT PLAN MONTH 28 – October 2020 Exercise 3 (CHOOSE ONE): A: Good morning: Sit back and drop the torso down – imagine there’s a rope around your hips and you’re being pulled backwards. You want to feel a deep stretch in the hamstring. Keep your shins vertical and your gaze down at the bottom of the movement. Ensure your back is flat with no rounding or hyperextending. B: Prisoner single-leg 45-degree hyperextension: Place your hands behind your head. 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. C: Eccentric single-leg sliding leg curl: You will bridge up with both legs but only perform the eccentric portion with one leg. Lower yourself as slowly as possible and do not drop towards the end of the movement – keep it controlled. You will not perform the concentric portion – just reset at the top with both legs.

Exercise 4: Inverted row: If possible, elevate your feet to increase difficulty. If it’s difficult to maintain form or reach full range of motion, your feet can be planted on the floor with the knees bent. Regardless, keep your chest and hips up so that your entire body moves together as your arms pull you upward.

Exercise 5: 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.

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WORKOUT PLAN MONTH 28 – October 2020

DAY 2 Exercise 1 (CHOOSE ONE): A: Pause 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. Pause for 1 second at the top of the movement. 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. B: Pause db single-leg hip thrust: Center one leg in front of you and position the dumbbell over the working leg at a slight angle. Tap the glutes to the ground, then fully extend the hips, pause for 1 second at the top, 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. C: Pause bodyweight single-leg hip thrust: See description for single-leg hip thrust above. Perform these bodyweight and pause at the top of the movement for 3 seconds.

Exercise 2 (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. C: Towel-assisted chin-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).

Exercise 3 (CHOOSE ONE): A: Db walking lunge: Take long strides and keep your front shin vertical. Keep your torso at a slight lean. You can either hold a dumbbell in both hands or one dumbbell in either hand. C: Bodyweight walking lunge: Take long strides and keep your front shin vertical. Keep your torso at a slight lean. 6|P a g e

WORKOUT PLAN MONTH 28 – October 2020 Exercise 4: 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.

Exercise 5: Nordic ham curl: Lower slowly, focusing on the eccentric phase and then push back up explosively or crawl back up to the starting position. If you do have a training partner, they will put their thighs up against the soles of your feet and place most of their weight over your ankles during the movement.

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WORKOUT PLAN MONTH 28 – October 2020

DAY 3 Exercise 1 (CHOOSE ONE): A: 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: Db single-leg abducted RDL: Your shin should be fairly vertical at the bottom of the movement. You want this to be the single-leg form of a bilateral Romanian deadlift. Brace for stability by abducting your non-working leg out onto a stable surface. C: Spread eagle reverse 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.

Exercise 2 (CHOOSE ONE): A: 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. B: Db standing shoulder press: Do not use the legs for any momentum in this movement. Keep the dumbbells at a 45-degree angle. Start with the dumbbells at the side of your head and lock out at the top. C: Pike push-up: Elevate your feet and place your hands on the ground, placing your body in a V position. Perform push-ups from the vertical position. You may want to elevate your hands onto boxes as well.

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WORKOUT PLAN MONTH 28 – October 2020 Exercise 3 (CHOOSE ONE): A: 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. B: Tempo 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. Lower yourself under 4 seconds and perform the concentric portion over 4 seconds – keep this rhythmic. C: Single-leg box squat: Find a surface that will allow you squat to parallel. You can use an aerobic step and risers to find the optimal height. Lift one leg in the air and sit back onto the surface. Be sure to control the lowering phase instead of dropping straight down. If you are unable to stand back up on one leg, you can stand up with both legs.

Exercise 4 (CHOOSE ONE): A: Db chest-supported row: Rest your chest on a 45-degree angle bench. Focus on squeezing the upper back muscles together, getting a full stretch at the bottom. At the top of the movement, your forearms should be vertical. C: Inverted row: If possible, elevate your feet to increase difficulty. If it’s difficult to maintain form or reach full range of motion, your feet can be planted on the floor with the knees bent. Regardless, keep your chest and hips up so that your entire body moves together as your arms pull you upward.

Exercise 5 (CHOOSE ONE): A: 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 over your lap, or two dumbbells standing up on each side of your hips. Don’t let your knees fall too far apart, and make sure to drive through your heels into the ground (versus the full foot). C: Bodyweight frog pump: See description of frog pump above, just perform with only bodyweight.

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WORKOUT PLAN MONTH 28 – October 2020 GLUTE DAY 1 Lunge isohold: 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. Hold this position for 30 seconds. Crucifix hold: Hold a dumbbell in each hand with a pronated grip out to your side (parallel with the ground). Hold this position for 20 seconds. 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. Alternating prone rear delt raise: Bend over to the bottom of a Romanian deadlift position if you don’t have a surface to lean your chest on. Initiate the movement by bringing your arms straight out in a T, isolating your rear delts. Make sure your arms are at a 90-degree angle with your body, you don’t want to bring your arms backward on the way up. Alternate between neutral grip and pronated grip. Quadruped leg swing: Get on all fours on a bench, leaving one leg hanging on the side. Keep a slight bend in your working knee as you swing your leg back. Do not hyperextend at the top, keep a straight line with your body. Alternating front raise: Raise your arms straight out in front of your torso until they’re parallel to the ground. Alternate between neutral grip and pronated grip. Extra range side-lying hip abduction: Lie on your side on a bench with your legs (from the knee down) hanging past the edge of the bench. If possible, get another seat or box of equal height for your bottom leg to rest on. Make sure that you keep the hip internally rotated (toes pointing down) and that you achieve a deep stretch at the bottom of the movement. Position your top arm so that you can feel your upper glute with your palm. This will ensure that you’re activating the target muscle throughout the entire range of motion.

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WORKOUT PLAN MONTH 28 – October 2020 GLUTE DAY 2 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. Lean away lateral raise: Hold onto a stable surface and lean your body out 45degrees. Think of leading with the elbows, as though you have a water pitcher in your hand and you’re pouring them into a pot in front of you. Make sure your pinky is higher than your thumb. Band side-lying hip abduction: Lie on your side, place a mini band above your knees, and make sure that you keep the hip internally rotated (toes pointing down) throughout the movement. Position your top arm so that you can feel your upper glute with your palm. This will ensure that you’re activating the target muscle throughout the entire range of motion. Prone trap raise: Bend over to the bottom of a Romanian deadlift. Notice that if you were watching from above, your body and arms would form a “Y” at the top of the movement. 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 obliques. Band quadruped hip extension: Get in a quadruped position and pin the miniband under the non-working knee. Keep the working leg bent at the knee and kick upward. 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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