WORKOUT PLAN

MONTH 27 – September 2020

Welcome to Month 27 of Booty by Bret!

This month is a single-leg & dumbbell 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.

Facebook password: Boston

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 WORKOUT PLAN
MONTH 27 – September 2020

DAY 1 DAY 2 DAY 3

A : Back squat A : Barbell hip thrust

3x6 3x6
A : Deadlift
B : Db heels-elevated squat B : Db 2 up/1 down
3x6
3 x 12 single-leg hip thrust
C : Skater squat
C : Constant-tension 3 x 8 each leg
3 x AMRAP each leg
bodyweight squat C : Foot-elevated
3 x 30 single-leg glute bridge
3 x 20 each leg
A : Bench press
3x8
A : Chin-up
B : Weighted push-up A : Military press
3 x AMRAP
3 x AMRAP 3x8
C : Towel-assisted pull-up
C : Eccentric-accentuated C : Pike push-up
3x8
push-up 3 x AMRAP
(4-second lowering)
3 x AMRAP
A : B-stance barbell Double pause shoulder-
A : Db Bulgarian split squat good morning and foot-elevated
2 x 10 each leg 2 x 10 each leg single-leg hip thrust
C : Bodyweight B : Db braced single-leg RDL (1-second pause at
Bulgarian split squat 2 x 10 each leg top and bottom)
2 x AMRAP each leg C : Eccentric sliding leg curl 2 x 10 each leg
2 x 10
A : Db incline press A : Db standing shoulder press A : Db bench press
2 x 10 3 x 10 2 x 10
C : Feet-elevated push-up C : Pike push-up C : Deficit push-up
2 x AMRAP 3 x AMRAP 2 x AMRAP
A : B-stance barbell hip thrust
A : High step-up A : Db walking lunge
2 x 10 each leg
2 x 10 each leg 2 x 10 each leg
C : Pause single-leg hip thrust
C : Deficit reverse lunge C : Bodyweight walking lunge
(1-second pause)
2 x 20 each leg 2 x 20 each leg
2 x AMRAP each leg
A : One-arm row A : Single-arm pulldown
3 x 10 each arm 2 x 10 each arm Inverted row
C : Partner inverted row C : Inverted row 3 x AMRAP
3 x AMRAP 2 x AMRAP
Extra range
Side-lying hip raise Knee-banded glute bridge
side-lying hip abduction
2 x 12 each leg 3 x 20
2 x 30 each leg

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 WORKOUT PLAN
MONTH 27 – September 2020

GLUTE DAY 1 GLUTE DAY 2

3 ROUNDS 3 ROUNDS
Curtsy lunge Band seated hip abduction
20 each leg 30/30/30
Lateral raise Bent over rear delt raise
15 20
Lateral band walk 3-way band glute kickback
30 each side 20/20/20 each leg
YTWL Prone hover
10/10/10/10 5
Band hip hinge abduction
Quadruped leg swing
(3-second pause)
30 each leg
10
Single-leg hip thrust
----
10 each leg

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 27 – September 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: Db heels-elevated squat: Elevate your heels on a squat wedge or 5-10lb
plates. 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.
C: Constant-tension bodyweight squat: Perform these constant tension (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: 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: Weighted push-up: Have a partner place either a plate or dumbbell on your
upper back. 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.
C: Eccentric-accentuated push-up: See push-up form above. Lower yourself
over under control 4 seconds.

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MONTH 27 – September 2020

Exercise 3 (CHOOSE ONE):

A: 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 two dumbbells in each hand, or one dumbbell
in either hand.
C: Bodyweight Bulgarian split squat: See description for Bulgarian split squat
above (perform without dumbbells).

Exercise 4 (CHOOSE ONE):

A: 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.
C: Feet-elevated 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. Elevate your feet onto any
surface. The higher the surface – the more difficult the movement will be.

Exercise 5 (CHOOSE ONE):

A: B-stance barbell 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.
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 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.

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MONTH 27 – September 2020

Exercise 6 (CHOOSE ONE):

A: One-arm row: Post off of a bench or a higher surface and assume a wide
athletic stance. Keep the chest up, sink down deep with the working arm, get a
good stretch before coming back up. You’re not twisting the torso – just
stretching the scapular retractor.
C: Partner inverted row: Lying supine on the ground with a partner
standing/straddling over you, grab a hold of their wrists and have them grab a
hold of your wrists (double lock grip). Row your body upwards then lower back to
starting position. Keep your hips and chest up. You can experiment with legs
straight, knees bent, and feet elevated positions.

Abduction:
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 27 – September 2020

DAY 2

Exercise 1 (CHOOSE ONE):

A: 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.
B: Db 2 up / 1 down single-leg hip thrust: Place the dumbbell over the working
leg and use both legs to come up to the top of the hip thrust. From here, lift the
non-working leg and lower yourself under control until you reach the bottom.
Reset at the top and repeat.
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.

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 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).

Exercise 3 (CHOOSE ONE):

A: B-stance barbell good morning: This is a single-leg emphasized lift. Ensure
the hands are symmetrical on the bar. The bar should be placed high on your
shoulders. Keep a narrow stance with the main foot straight ahead and the aiding
foot slightly flared out. Make sure the toe of the aiding foot lines up with the heel
of the working foot. 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
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MONTH 27 – September 2020

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. 70% of the weight will be moved with the working leg, and 30%
with the supporting leg.
B: Db braced single-leg RDL: 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. Brace for
stability.
C: Eccentric sliding leg curl: You will bridge up with both legs but only perform
the eccentric portion. 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 (CHOOSE ONE):

A: 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.

Exercise 5 (CHOOSE ONE):

A: 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: 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.

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MONTH 27 – September 2020

Exercise 6 (CHOOSE ONE):

A: Single-arm pulldown: Use a D-handle attachment. Start in a pronated grip
and twist on your way down to end in a supinated grip at the bottom. If coming
down deep enough to reach your chest is uncomfortable, then you can come
down to below the chin.
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.

Abduction:
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 27 – September 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.
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 halfway in the beginning. Start on your
weaker leg and only match the reps with your stronger leg.

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.
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.

Exercise 3:
Double pause shoulder- and foot-elevated single-leg hip thrust: Find tall
benches to place your shoulders and foot on. Spread your arms out across the
bench and center your working leg on the opposite bench. Start with your butt on
the ground, lift yourself up to lockout, pause for 1 second at the top, bring your
butt back down, and pause for 1 second at the bottom. Allow yourself to look up
a bit throughout this movement compared to keeping your chin tucked for normal
hip thrusts. Don’t fling your body up; keep your body controlled through each rep.

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MONTH 27 – September 2020

Exercise 4 (CHOOSE ONE):

A: 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: Deficit push-up: Set up with your hands on dumbbells to create a deficit at
the bottom of the movement. 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 (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.

Exercise 6:
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 7:
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 27 – September 2020

GLUTE DAY 1

Curtsy lunge: 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.
Lateral raise: Think of leading with the elbows, as though you have water
pitchers in your hands and you’re pouring them into a pot in front of you. Make
sure your pinkies are higher than your thumbs.
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.
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
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 90-
degrees, and perform shoulder external rotation – these create “L” if looking from
above.
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.
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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MONTH 27 – September 2020

GLUTE DAY 2

Band seated hip abduction: You can either have a wide stance
and move to neutral or a shoulder-width stance and abduct more. The first
30 reps will be leaning back, the next 30 reps will be seated with a 90° hip
and knee angle (upright), and the last 30 reps will be leaning forward. Make
sure you lean forward a lot in the last 30 reps to get a stretch in the glutes.
Bent over rear delt raise: Bend over to the bottom of a Romanian deadlift
position. 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.
3-way band glute kickback:
- 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 45-degree glute kickback: Stand on one foot and step
one leg out to the side at a 45-degree angle. If you want more range of
motion, you can put the band up higher on your legs.
- Band standing hip abduction: Make sure you are bringing your
working leg out as far as you can.
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.
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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