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WORKOUT PLAN MONTH 14 – September 2019

DAY 1

DAY 2

DAY 3

Barbell hip thrust pyramid* 1 x 20, 1 x 15, 1 x 10

Barbell hip thrust pyramid* 1 x 10, 1 x 8, 1 x 5

Barbell hip thrust pyramid* 1 x 5, 1 x 3, 1 x 1, 1 x 20

Chin-up 3 x AMRAP

Chin-up / weighted chin-up 1 x AMRAP, 3 x 1

Romanian deadlift 3 x 10

Nordic ham curl 5x3

Chin-up / assisted chin-up 1 x AMRAP, 2 x 10 Prisoner 45-degree hyperextension 3 x 20

Eccentric-accentuated push press (4-second lowering phase) 3x5

Handle push-up 3 x AMRAP

Bench press 3x5

Deficit Bulgarian split squat 2 x 10

Constant-tension between-bench db squat 3 x 15

Back squat 3x5

Cable standing hip abduction 2 x 12

Cable kneeling glute kickback 2 x 12

Machine seated hip abduction triple dropset 2 x 10/10/10

FREE 10 MINUTES

FREE 10 MINUTES

FREE 10 MINUTES

* Set a timer on your phone and stick to the strict 2 -minute rest between sets

Month 14 Facebook password: bear

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WORKOUT PLAN MONTH 14 – September 2019

GLUTE DAY 1 (Optional)

GLUTE DAY 2 (Optional)

3 ROUNDS

3 ROUNDS

Lateral band walk 20 each leg

Pause side-lying hip raise (3-second pause) 10 each leg

Band hip hinge abduction (3-second pause) 10 Wide-stance glute bridge 20

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

Narrow-stance glute bridge 20

Banded cha-cha 20 each leg

Band side-lying hip abduction 20 each leg Knee-banded fire hydrant 20 each leg

RKC plank :20 seconds Squat pulse 30

Perform each glute day as a circuit for 3 rounds – rest 90 second s between each round

BE SURE TO DELOAD DURING WEEK 1. Detailed exercise demonstrations can be found in the Exercise Library. This month is a hip thrust and chin-up specialization plan. 2|Pag e

WORKOUT PLAN MONTH 14 – September 2019 DAY 1 Barbell hip thrust pyramid: 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. For your first set, choose a load that will allow you to perform 20 reps. For your second set, choose a load that will allow you to perform 15 reps. For your third set, choose a load that will allow you to perform 10 reps. You will be increasing the load throughout the sets. 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. Romanian deadlift: Start at the top and bring the barbell right below your knees before coming back up. You want to sit back as much as possible while keeping your shins vertical. Eccentric-accentuated push press: Perform the dip portion of this movement by bending primarily at the knees, NOT by hinging at the hip. This leg drive will allow you to move more weight than a standard military press, all while remaining upright. Accentuate the eccentric (lowering) phase by descending over a period of 4 seconds. Deficit Bulgarian split squat: Place your front foot on a step (3-5” high). 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. Cable standing hip abduction: Start with the cable in front of you with tension on your working leg. Begin in a full stretch towards the center of the body, and keep your foot internally rotated as you bring the leg out. Replace with band standing hip abduction (3 x 15) if you don’t have access to a cable column.

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WORKOUT PLAN MONTH 14 – September 2019 DAY 2 Barbell hip thrust pyramid: See barbell hip thrust explanation above. For you first set, choose a load that will allow you to perform 10 reps. For your second set, choose a load that will allow you to perform 8 reps. For your third set, choose a load that will allow you to perform 5 reps. You will be increasing the load throughout the sets. Chin-up / weighted chin-up: See chin-up description above. For weighted chin-ups, you can add weight a few different ways: 1. Use a weight belt around your waist that you can attach a plate to, 2. Pinch a dumbbell between your feet, or 3. Use the tabletop method, where you come to the top of the chin-up and create a tabletop with your thighs and have a partner place the plate on top of your thighs. Nordic ham curl: Lower slowly, focusing on the eccentric phase and then push back up explosively or crawl back up to the starting position. CLICK HERE to see the video on how to do this without a partner. CLICK HERE to see the video demonstrating band assistance. 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. Handle push-up: You can use dumbbells if you don’t have access to push-up handles. The deficit allows you to get a greater stretch at the bottom. Keep your hands underneath the shoulders and elbows. Take a deep breath before you lower yourself and touch your chest to the floor before coming back up. Constant-tension between-bench db squat: This is designed to help you go deeper in your squat. Find the db hand placement that feels best. Come down deep and do not pause between reps. Cable kneeling glute kickback: Choose the variation that you like best. You can stand more upright or lean forward a bit with a straight leg or bending your knee on the way back in. Maintain a neutral spine and focus on moving the weight with your working leg only. Replace with band quadruped hip extension (3 x 20) if you don’t have access to a cable column.

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WORKOUT PLAN MONTH 14 – September 2019 DAY 3 Barbell hip thrust pyramid: See barbell hip thrust explanation above. For your first set, choose a load that will allow you to perform 5 reps. For your second set, choose a load that will allow you to perform 3 reps. For your third set, choose a load that will allow you to hit your max (1 rep). For your fourth set, lighten the load significantly and perform 20 reps. Chin-up / assisted chin-up: See chin-up explanation above. For assisted chin-ups, wrap a long resistance band around the bar and step one or both feet in. Use the resistance from the band to help you perform more reps. 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. Prisoner 45-degree hyperextension: Place the arms in the prisoner position (hands behind head). Keep your feet and spine neutral throughout the movement. You should feel this in your glute, hamstring, and erectors. 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 in front of 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. 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. Keep your torso at a consistent angle. Avoid shooting your hips up on the way up. Machine seated hip abduction triple dropset: Lean forward and hold onto the rails. Keep tension throughout the movement. Keep dropping the load every 10 reps with no pause in between. Replace with band seated hip abduction (3 x 50) if you don’t have access to this machine. 5|Pag e

WORKOUT PLAN MONTH 14 – September 2019 GLUTE DAY 1 (3 ROUNDS) Lateral band walk: Stay upright; do not squat through the movement. Think of pushing laterally off the ground with your leg, not reaching with the leg that’s up in the air. 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 in abduction for 3 seconds. Wide-stance glute bridge: Place the mini-band right above the knees and lie on the ground and place your feet wider than shoulder width apart. Posteriorly tilt the pelvis at the top of the movement. Make sure to push out against the band throughout the whole movement. Narrow-stance glute bridge: Lie on the ground and place your feet close together. Posteriorly tilt the pelvis at the top of the movement. You can try to point your feet inward to feel your glutes more. Band side-lying hip abduction: Place a mini-band above your knees. You can choke up the band higher up onto your thighs to lessen the load. Lie on your side 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. Knee-banded fire hydrant: Place a mini-band right above your knees. Center the non-working leg to allow for more stability through the movement. Bring your working leg up as high as you can (if your range of motion is very limited, you can place the mini-band higher up on your thighs).

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WORKOUT PLAN MONTH 14 – September 2019 GLUTE DAY 2 (3 ROUNDS) Pause 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. Pause at the top for 3 seconds. Take your time with the eccentric (lowering) phase. 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. Both legs are working during this movement (the working leg dynamically, the standing leg statically) so you will want to rest 30 seconds between each leg. Make sure you are bringing your working leg out as far as you can. Banded cha-cha: Place a mini-band above your knees and sit your hips back into a hinged position. Take a 45-degree step back and bring your working leg back to the starting position - keep the movement rhythmic. Hold onto a steady surface for support. 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 oblique. Squat pulse: You will want to be in a neutral stance. Sit down (not back), let your knees drive forward and drop your hips straight down pulse in the bottom 1/3 of ROM.

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