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  • BBB Month 24 Workout Log

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    luniblue
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    This document outlines a 4-week glute and lower body workout program. Each week follows the same structure: 3 full body workout days that include sets of glute, vertical pull, quad, upper body, and hamstring exercises. Additionally, there are 2 dedicated glute days per week that include exercises like side-lying hip abduction, frog pumps, banded cha-chas, and band hip hinge abductions, completed in 3 rounds. The workouts provide a progression over 4 weeks but do not include details on exercises, sets, reps, or rest.

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    This document outlines a 4-week glute and lower body workout program. Each week follows the same structure: 3 full body workout days that include sets of glute, vertical pull, quad, upper body, and hamstring exercises. Additionally, there are 2 dedicated glute days per week that include exercises like side-lying hip abduction, frog pumps, banded cha-chas, and band hip hinge abductions, completed in 3 rounds. The workouts provide a progression over 4 weeks but do not include details on exercises, sets, reps, or rest.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    142 views8 pages

    BBB Month 24 Workout Log

    Uploaded by

    luniblue
    This document outlines a 4-week glute and lower body workout program. Each week follows the same structure: 3 full body workout days that include sets of glute, vertical pull, quad, upper body, and hamstring exercises. Additionally, there are 2 dedicated glute days per week that include exercises like side-lying hip abduction, frog pumps, banded cha-chas, and band hip hinge abductions, completed in 3 rounds. The workouts provide a progression over 4 weeks but do not include details on exercises, sets, reps, or rest.

    Copyright:

    © All Rights Reserved
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    of 8

    BOOTY BY BRET MONTH 24 – June/July 2020

    We e k 1 : Day 1 Set 1 Set 2 Set 3

    Glute dominant:

    Vertical pull:

    Quad dominant:

    Upper body press:

    Hamstring dominant:

    We e k 1 : Day 2 Set 1 Set 2 Set 3

    Glute dominant:

    Vertical pull:

    Hamstring dominant:

    Upper body press:

    Kickback:

    We e k 1 : Day 3 Set 1 Set 2 Set 3

    Glute dominant:

    Vertical pull:

    Quad dominant:

    Upper body press:

    Hamstring dominant:
    BOOTY BY BRET MONTH 24 – June/July 2020

    We e k 1 : Glute Day 1 Round 1 Round 2 Round 3

    Extra range side-lying hip abduction


    10/10/10 each leg

    Frog pump 60

    Side-lying hip raise 10 each leg

    We e k 1 : Glute Day 2 Round 1 Round 2 Round 3

    Banded cha-cha 30 each leg

    Squat pulse 30

    Band hip hinge abduction (3-second pause)


    10
    BOOTY BY BRET MONTH 24 – June/July 2020

    We e k 2 : Day 1 Set 1 Set 2 Set 3

    Glute dominant:

    Vertical pull:

    Quad dominant:

    Upper body press:

    Hamstring dominant:

    We e k 2 : Day 2 Set 1 Set 2 Set 3

    Glute dominant:

    Vertical pull:

    Hamstring dominant:

    Upper body press:

    Kickback:

    We e k 2 : Day 3 Set 1 Set 2 Set 3

    Glute dominant:

    Vertical pull:

    Quad dominant:

    Upper body press:

    Hamstring dominant:
    BOOTY BY BRET MONTH 24 – June/July 2020

    We e k 2 : Glute Day 1 Round 1 Round 2 Round 3

    Extra range side-lying hip abduction


    10/10/10 each leg

    Frog pump 60

    Side-lying hip raise 10 each leg

    We e k 2 : Glute Day 2 Round 1 Round 2 Round 3

    Banded cha-cha 30 each leg

    Squat pulse 30

    Band hip hinge abduction (3-second pause)


    10
    BOOTY BY BRET MONTH 24 – June/July 2020

    We e k 3 : Day 1 Set 1 Set 2 Set 3

    Glute dominant:

    Vertical pull:

    Quad dominant:

    Upper body press:

    Hamstring dominant:

    We e k 3 : Day 2 Set 1 Set 2 Set 3

    Glute dominant:

    Vertical pull:

    Hamstring dominant:

    Upper body press:

    Kickback:

    We e k 3 : Day 3 Set 1 Set 2 Set 3

    Glute dominant:

    Vertical pull:

    Quad dominant:

    Upper body press:

    Hamstring dominant:
    BOOTY BY BRET MONTH 24 – June/July 2020

    We e k 3 : Glute Day 1 Round 1 Round 2 Round 3

    Extra range side-lying hip abduction


    10/10/10 each leg

    Frog pump 60

    Side-lying hip raise 10 each leg

    We e k 3 : Glute Day 2 Round 1 Round 2 Round 3

    Banded cha-cha 30 each leg

    Squat pulse 30

    Band hip hinge abduction (3-second pause)


    10
    BOOTY BY BRET MONTH 24 – June/July 2020

    We e k 4 : Day 1 Set 1 Set 2 Set 3

    Glute dominant:

    Vertical pull:

    Quad dominant:

    Upper body press:

    Hamstring dominant:

    We e k 4 : Day 2 Set 1 Set 2 Set 3

    Glute dominant:

    Vertical pull:

    Hamstring dominant:

    Upper body press:

    Kickback:

    We e k 4 : Day 3 Set 1 Set 2 Set 3

    Glute dominant:

    Vertical pull:

    Quad dominant:

    Upper body press:

    Hamstring dominant:
    BOOTY BY BRET MONTH 24 – June/July 2020

    We e k 4 : Glute Day 1 Round 1 Round 2 Round 3

    Extra range side-lying hip abduction


    10/10/10 each leg

    Frog pump 60

    Side-lying hip raise 10 each leg

    We e k 4 : Glute Day 2 Round 1 Round 2 Round 3

    Banded cha-cha 30 each leg

    Squat pulse 30

    Band hip hinge abduction (3-second pause)


    10

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