WORKOUT PLAN

MONTH 24 – June/July 2020

Welcome to Month 24 of Booty by Bret!

This month is a hip thrust & chin-up 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: Puppy

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 WORKOUT PLAN
MONTH 24 – June/July 2020

DAY 1 DAY 2 DAY 3

A : Posterior pelvic tilt A : Triple pulse barbell hip thrust

A : Wide hingey
barbell hip thrust 3 x 10
barbell hip thrust
10/8/6 B : Triple pulse db
15/12/10
B : Db single-leg hip thrust single-leg hip thrust
B : Eccentric-focused bodyweight
3 x 10 each leg 3 x 8 each leg
knee-banded hip thrust
C : Pause bodyweight C : Triple pulse bodyweight
3 x 20
single-leg hip thrust single-leg hip thrust
C : Foot-elevated single-leg
(3-second pause) 3 x 10 each leg
glute bridge
3 x 10 each leg
3 x 20 each leg
A : Bottom pause chin-up
A : Top pause chin-up
(3-second pause)
(3-second pause)
A : Chin-up 3 x AMRAP
3 x AMRAP
3 x AMRAP B : Band assisted chin-up
B : Eccentric chin-up
B : Band assisted chin-up (3-second pause at bottom)
3x3
3 x AMRAP 3 x AMRAP
C : Top pause sheet/towel assisted
C : Sheet/towel assisted pull-up C : Bottom pause sheet/towel
pull-up
3 x AMRAP assisted pull-up
(3-second pause)
(3-second pause)
3 x AMRAP
3 x AMRAP
A : Deadlift A : Barbell reverse lunge
A : Back squat 3x6 3 x 8 each leg
3x6 B : Db single-leg deadlift B : Triple pulse db
B : Goblet squat 3 x 6 each leg Bulgarian split squat
3 x 15 C : Eccentric single-leg 3 x 8 each leg
C : High deficit reverse lunge sliding leg curl C : Triple pulse bodyweight
3 x 12 each leg (4-second lowering) Bulgarian split squat
3x6 3 x 10 each leg
A : Incline press
A : Close-grip bench press A : Military press
3x8
3x8 3x8
B : Feet-elevated push-up
B : Db seated shoulder press B : Alternating db incline press
3 x AMRAP
3 x 12 3 x 5 each arm
C : Eccentric push-up
C : Push-up C : Pike push-up
(4-second lowering)
3 x AMRAP 3 x AMRAP
3x6
A : Prisoner single-leg
A : Db 45-degree hyperextension A : Cable standing glute kickback
45-degree hyperextension
3 x 12 3 x 12 each leg
3 x 12 each leg
B : Db single-leg RDL B : Band standing glute kickback
B : Nordic ham curl
3 x 12 each leg 3 x 20 each leg
3x5
C : Bodyweight single-leg straight- C : Quadruped leg swing
C : Spread eagle
leg bridge 3 x 20 each leg
reverse hyperextension
3 x 12 each leg
3 x 20

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 WORKOUT PLAN
MONTH 24 – June/July 2020

GLUTE DAY 1 GLUTE DAY 2

(Mandatory) (Mandatory)

3 ROUNDS 3 ROUNDS
Extra range side-lying
Banded cha-cha
hip abduction
30 each leg
10/10/10 each leg
Frog pump Squat pulse
60 30
Band hip hinge abduction
Side-lying hip raise
(3-second pause)
10 each leg
10

Perform each glute day as a circuit for 3 rounds –

rest 90 seconds between each round

BE SURE TO DELOAD DURING WEEK 1.

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 WORKOUT PLAN
MONTH 24 – June/July 2020

DAY 1
Glute Dominant
A: Posterior pelvic tilt 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. 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. Ramp up the weight each set.
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: Pause bodyweight single-leg hip thrust: See description above. You will be
doing this with just bodyweight and pausing at the top of the movement for 3
seconds.

Vertical Pull
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: Band assisted chin-up: See chin-up description above. Wrap a long
resistance band around the top of the chin-up bar and place both feet into the
band to provide assistance throughout the movement.
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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MONTH 24 – June/July 2020

Quad Dominant
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: 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.
C: High deficit reverse lunge: Start by standing on a 12” platform. Take a far
step back, sink back deep, and lean forward. The back knee should almost touch
the ground. Sink into the back hip.

Upper Body Press

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: Db seated shoulder press: Keep an arch in your low back and lightly rest
your shoulder blades on the bench to allow movement. Keep the dumbbells at a
45-degree angle and push tall at the top.
C: 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 24 – June/July 2020

Hamstring Dominant
A: Db 45-degree hyperextension: With the feet straight, stay neutral, come up,
and fire everything. Squeeze your hamstrings, glutes, and erectors. Keep the db
close to your chin and the elbows tucked.
B: 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 single-leg form of
a bilateral Romanian deadlift.
C: Bodyweight single-leg straight-leg bridge: Lay on the floor with a straight
leg and place your foot on an elevated surface. Be sure to keep your foot straight
(don’t let it turn out). From here, pop the hips up and hold for a brief moment at
the top while driving the heel into the surface. This is somewhat of an isometric
movement, and there is a short range of motion.

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 WORKOUT PLAN
MONTH 24 – June/July 2020

DAY 2

Glute Dominant
A: Wide hingey barbell hip thrust: Get in a wider stance than normal. Instead
of looking forward, look upwards from the beginning and keep your torso, head,
and neck all as one unit as you go through the movement. You will be hinging on
the bench. Ramp up the weight each set.
B: Eccentric-focused knee-banded bodyweight hip thrust: Actively keep the
knees wide and push out as hard as possible during the eccentric phase, and
bring your knees back in on the way up.
C: Foot-elevated single-leg glute bridge: Place your working foot on a 3-6”
surface and push through your foot as you bridge up onto one leg. You can either
place your foot on the edge or on top of the surface.

Vertical Pull
A: Top pause chin-up: See description above. Pause at the top for 3 seconds.
B: Eccentric chin-up: See description above.
C: Top pause sheet/towel assisted pull-up: See description above. Pause at
the top for 3 seconds.

Hamstring Dominant
A: Deadlift: Choose the pull that you want to build this month. This could be
conventional, sumo, semi-sumo, etc. Check the exercise library for form
instruction for the lift you’d like to perform.
B: Db single-leg deadlift: Make this movement more quad dominant (like a
skater squat). Bend the knee of the nonworking leg and descend in a more
upright fashion.
C: Eccentric single-leg sliding leg curl: You will bridge up with both legs but
only perform the eccentric portion with one leg. You will not perform the
concentric portion – just reset at the top with both legs. Lower yourself over 4
seconds.

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 WORKOUT PLAN
MONTH 24 – June/July 2020

Upper Body Press

A: Incline press: Set up on an incline bench. Start down deep in a stretch and
have your arms at a 45-degree angle. Look up and keep your chest up before
initiating the press. Don’t go too deep and lose form.
B: Feet-elevated push-up: See push-up description above. The higher you
elevate your feet, the more difficult the movement will be.
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).

Kickback
A: Cable standing 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.
B: 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.
C: 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.

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 WORKOUT PLAN
MONTH 24 – June/July 2020

DAY 3

Glute Dominant
A: Triple pulse barbell hip thrust: See hip thrust form description above. Once
you’re at the top of the movement, pulse three times. Be sure to only come down
a quarter of the way, you don’t want these to be deep pulses
B: Triple pulse db single-leg hip thrust: See db single-leg hip thrust form
description above. Once you’re at the top of the movement, pulse three times. Be
sure to only come down a quarter of the way, you don’t want these to be deep
pulses
C: Triple pulse bodyweight single-leg hip thrust: See bodyweight single-leg
hip thrust form description above. Once you’re at the top of the movement, pulse
three times. Be sure to only come down a quarter of the way, you don’t want
these to be deep pulses

Vertical Pull
A: Bottom pause chin-up: See description above. Pause at the bottom for 3
seconds.
B: Band assisted chin-up: See description above.
C: Bottom pause sheet/towel assisted pull-up: See description above. Pause
at the bottom for 3 seconds.

Quad Dominant
A: Barbell reverse lunge: Choose the bar placement that works best for you.
Don’t let the hips shoot up on the way to the top of the movement. Your knee
should be in line with your toe at the bottom, but it’s fine if it travels in front of the
toe, or to have a vertical shin.
B: Triple pulse 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). Pulse three times at the bottom of the movement. 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.

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MONTH 24 – June/July 2020

C: Triple pulse bodyweight Bulgarian split squat: See description above (with
just bodyweight).

Upper Body Press

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: Alternating db incline press: Bring the dumbbells to the top of the
movement and set up on an incline bench. Start down deep in a stretch and have
your arms at a 45-degree angle. Look up and keep your chest up before initiating
the press. Don’t go too deep and lose form. Alternate reps throughout the set.
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.

Hamstring Dominant
A: Prisoner single-leg 45-degree hyperextension: Place the arms in the
prisoner position (hands behind head). Drape one leg over the machine and keep
your foot and spine neutral throughout the movement. You should feel this in
your glute, hamstring, and erectors.
B: 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.
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.

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 WORKOUT PLAN
MONTH 24 – June/July 2020

GLUTE DAY 1

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.
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.
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.

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 WORKOUT PLAN
MONTH 24 – June/July 2020

GLUTE DAY 2

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.
Squat pulse: Place your heels on either 10lb or 5lb plates depending on the
amount of elevation needed to stay most upright. Keep the knees out throughout
the movement. Sit down (not back), let your knees drive forward and drop your
hips straight down, then pulse in the bottom 1/3 of ROM.
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

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