WORKOUT PLAN

MONTH 32 – January/February 2021

Welcome to Month 32 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.

**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 32 – January/February 2021

DAY 1 DAY 2 DAY 3

A : Pause deficit
db Bulgarian split squat
(1-second pause)
A : High step-up A : B-stance back squat
3 x 8 each leg
3 x 10 each leg 3 x 8 each leg
C : Pause deficit bodyweight
C : High deficit reverse lunge C : Single-leg box squat
Bulgarian split squat
3 x 15 each leg 3 x AMRAP each leg
(1-second pause)
3 x 15 each leg
A : Db bench press
A : Db incline press A : Db standing shoulder press
3 x 10
3 x 10 3 x 10
C : Eccentric push-up
C : Feet-elevated push-up C : Diamond push-up
(5-second lowering)
3 x AMRAP 3 x AMRAP
3x6
A : Eccentric-accentuated
A : B-stance deadlift
goblet squat
A : Nordic ham curl 3 x 8 each leg
(5-second lowering)
3x5 C : Pause reaching
3x8
C : Single-leg straight-leg bridge single-leg deadlift
C : Constant-tension
3 x 10 each leg (1-second pause)
bodyweight squat
3 x 8 each leg
3 x 30
A : Db bent over row A : Chin-up A : One-arm row
3 x 10 3 x AMRAP 3 x 10 each arm
C : Inverted row C : Towel/sheet assisted pull-up C : YTWL
3 x AMRAP 3 x AMRAP 10/10/10/10
A : Pause db single-leg hip thrust
A : Triple contraction
(1-second pause)
barbell hip thrust A : B-stance barbell hip thrust
3 x 10 each leg
3 x 10 3 x 8 each leg
C : Pause bodyweight
C : Knee-banded C : Frog pump
single-leg hip thrust
bodyweight hip thrust 3 x 60
(1-second pause)
3 x 30
3 x 15 each leg
Extra range
Side-lying hip raise Extra range fire hydrant
side-lying hip abduction
3 x 12 each leg 3 x 12 each leg
3 x 20 each leg

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 WORKOUT PLAN
MONTH 32 – January/February 2021

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
Monster walk Knee-banded side-lying clam
20 each leg 20 each leg
Bodyweight squat Bodyweight hip thrust
20 20
Squatty lateral band walk Band side-lying hip abduction
20 each leg 20 each leg
Bodyweight squat Bodyweight hip thrust
20 20
Knee-banded fire hydrant Band supine hip abduction
20 each leg 20
Bodyweight squat Bodyweight hip thrust
20 20
Band quadruped
Quadruped leg swing
hip extension
20 each leg
20 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 32 – January/February 2021

DAY 1

Exercise 1 (CHOOSE ONE):

A: Pause deficit db Bulgarian split squat: Elevate your front foot 3-6” and
keep your bodyweight over your standing leg, leaning over the foot. Sit back at
an angle (you will end up leaning forward). Pause at the bottom for 1-second. 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: Pause deficit bodyweight Bulgarian split squat: See description for
Bulgarian split squat above (perform without dumbbells).

Exercise 2 (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 3 (CHOOSE ONE):

A: Eccentric-accentuated 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
under control for 5-seconds.
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.

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MONTH 32 – January/February 2021

Exercise 4 (CHOOSE ONE):

A: Db bent over row: Start in the same position that you would be in at the
bottom of a RDL. 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: Pause db single-leg hip thrust: Center one leg in front of you and place a
dumbbell over your hip of the working leg. 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 pause single-
leg hip thrust above (perform without dumbbell).

Exercise 6
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 32 – January/February 2021

DAY 2

Exercise 1 (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: High deficit reverse lunge: Stand on a 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: 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: Diamond push-up: Create a diamond shape by touching your pointer finger
and thumb of both hands together in a narrow width. Let your elbows drift out as
you descend. Take a deep breath before you lower yourself and touch your chest
to the floor before coming back up.

Exercise 3 (CHOOSE ONE):

A: 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: 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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MONTH 32 – January/February 2021

Exercise 4 (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/sheet 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 5 (CHOOSE ONE):

A: Triple contraction 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. Once you’re at the top of the movement, pulse two times.
Be sure to only come down a quarter of the way, you don’t want these to be deep
pulses.
C: Knee-banded bodyweight hip thrust: Place a mini-band above your knees.
Actively keep the knees wide - put a lot of tension on the band the whole way
through, both on the way up and down.

Exercise 6
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 32 – January/February 2021

DAY 3

Exercise 1 (CHOOSE ONE):

A: B-stance back squat: Start with your back toe pointed outwards and roughly
lined up with the back of the heel of the front foot, come up on back toe. Your
back knee is going to track outwards, and most of the load will be on the front
leg. This isn’t a true single leg exercise – there should be a 70% load on front leg
and 30% load on back leg. If you have poor ankle dorsiflexion, put a ten-pound
plate under the front heel. You have wiggle room with where the back leg goes.
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 2 (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: Eccentric 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. Only perform the eccentric portion.

Exercise 3 (CHOOSE ONE):

A: B-stance deadlift: Similar stance to the b-stance squat. Start with the bar
lined up with the midline of the front foot; the back foot stays angled out. Slightly
lean to the side of the front leg on the way up and down.
C: Pause reaching single-leg deadlift: This is more to work on your balance
rather than strength and helps teach a better hinge pattern. You will want to
stand on one leg and hinge at the hips while reaching far out in front of you. Let
your non working leg follow your torso so they are in one straight line at the
bottom of the movement. Pause for 1 second at the bottom.
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 WORKOUT PLAN
MONTH 32 – January/February 2021

Exercise 4 (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: 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.

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: 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.

Exercise 6
Extra range fire hydrant: Get on all fours and lean your hips over to the side of
the planted leg. Lean into your working hip and then return to neutral while lifting
the working leg up as high as you can.

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 WORKOUT PLAN
MONTH 32 – January/February 2021

GLUTE DAY 1

Monster walk: Place the mini band above your knees. Place your feet slightly wider
than shoulder-width and push your knees out against the band. Walk forward and
backward while keeping tension on the band.
Bodyweight squat: Be sure to go deep – but be rhythmic. You can place your
hands out in front of you for a counterbalance.
Squatty lateral band walk: Come down into a half squat and stay in this position
throughout the set. Think of pushing laterally off the ground with your leg, not
reaching with the leg that’s up in the air. Take as wide of a step to the side as
you comfortably can.
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).
Band quadruped hip extension: Get in a quadruped position and pin the
mini-band under the non-working knee. Keep the working leg bent at the
knee and kick upward.

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 WORKOUT PLAN
MONTH 32 – January/February 2021

GLUTE DAY 2

Knee-banded side-lying clam: Place a mini band above your knees and lie on
your side with your arm supporting your head. Bend your knees and crisscross
your feet to keep you stable throughout the movement. Bring your top 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). Flip around to the other side to perform on other
leg.
Bodyweight 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.
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. Lay 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.
Band supine hip abduction: Place a mini band above your knees and lay
on the floor. Put your legs in the air with your knees bent at a 90-degree
angle. From this position, push outward as far as you can against the band
before returning to the starting position.
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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