WORKOUT PLAN

MONTH 8 / March - April 2019

WORKOUT 1 WORKOUT 2 WORKOUT 3

Front squat Box squat Back squat

3x5 3x5 1 x 3, 1 x 2, 1 x 1
Chin-up Weighted chin-up Assisted chin-up
3 x AMRAP 3x1 3 x AMRAP
RDL Db 45-degree hyperextension Deadlift
3x8 3 x 12 1 x 3, 1 x 2, 1 x 1
Eccentric-accentuated
Push-up push press Db bench press
3 x AMRAP (4-second lowering phase) 3x8
3x5
B-stance hip thrust Knee-banded db glute bridge Nordic ham curl
3x8 3 x 30 3x5
Band side-lying hip abduction Banded cha-cha Band seated hip abduction
3 x 20 3 x 20 3 x 30/30/30

FREE 10 MINUTES FREE 10 MINUTES FREE 10 MINUTES

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 WORKOUT PLAN
MONTH 8 / March - April 2019

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
Pause Bulgarian split squat
Knee-banded squat
(3-second pause)
20
5 each leg
Foot-elevated single-leg
Top bridge abduction
glute bridge
20
20 each leg
Bottom bridge abduction Bent-leg reverse hyper
20 30
Knee-banded glute bridge Quadruped leg swing
20 20 each leg
Extra range side-lying
Narrow bridge
hip abduction
20
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.

Detailed exercise demonstrations can be found in the
Exercise Library.

This month is a squat and chin-up focus.

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 WORKOUT PLAN
MONTH 8 / March - April 2019

WORKOUT 1

Front squat: Find which arm placement works best for you - the two-finger
technique or the crossed-arm technique. You’ll end up being a little more
upright. Keep the low back flat; don’t round over.
Chin-up: 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.
Do as many reps as possible.
RDL: Start from the top of the exercise. Take a breath and sit back as you
lower the barbell to your knees and come back up to the beginning
position. Keep a good arch in your back and sit back as far as you can as
you come down. Your shins should stay vertical throughout the whole
movement.
Push-up: 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.
B-stance hip thrust: This is a single-leg emphasized lift. If you have
access to an EZ bar or a smith machine, you may prefer these since they
are more stable. 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.
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.

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 WORKOUT PLAN
MONTH 8 / March - April 2019

WORKOUT 2

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. Choose which bar
placement variation works best for you. Touch your calves to the surface
you’re squatting to. Imagine a rope around your hips pulling you back or
that you’re shutting a door with your butt. Break at the hips and sit far back.
Spread your knees from the beginning of the movement – sit way back
(forward lean) and keep your shins fairly vertical.
Weighted chin-up: You can add weight to your chin-up 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 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.
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.
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.
Knee-banded db glute bridge: Place a mini-band above your knees and a
dumbbell on your lap. Actively keep the knees wide - put a lot of tension on
the band the whole way through, both on the way up and down. Posteriorly
tilt the pelvis at the top of the movement.
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.

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 WORKOUT PLAN
MONTH 8 / March - April 2019

WORKOUT 3

Back squat: Choose which variation works best for you. Keep your feet flat
during the whole movement and make sure your knees don’t cave in. Avoid
buttwinking at the bottom of the squat. Do not shoot the hips up as you rise
up. Choose a load that will allow you to get 3 reps. Increase the load to
allow you to only get to 2 reps. For the last set, choose a load to perform 1
rep.
Assisted chin-up: 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.
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. Choose a load that will allow you
to get 3 reps. Increase the load to allow you to only get to 2 reps. For the
last set, choose a load to perform 1 rep.
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.
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.
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.

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 WORKOUT PLAN
MONTH 8 / March - April 2019

GLUTE DAY 1 (3 ROUNDS)

Knee-banded squat: Place a mini-band above your knees and perform a

bodyweight squat. Forcefully drive your knees out against the band both on
the way down and up.
Top bridge abduction: Place a mini-band above your knees and come to
the top of a glute bridge. Stay at the top and push out against the band
each rep.
Bottom bridge abduction: Place a mini-band above your knees and stay
at the bottom of a glute bridge. From this position, push out against the
band each rep.
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.
Posteriorly tilt the pelvis at the top of the movement.
Narrow 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.

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 WORKOUT PLAN
MONTH 8 / March - April 2019

GLUTE DAY 2 (3 ROUNDS)

Pause 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). Pause at the bottom for 3 seconds. For the next leg, match your
standing foot, reach back with the new leg and perform the set again.
Foot-elevated single-leg glute bridge: Lie on the ground and place one
foot on a bench. Push through your heel and fully extend the hips. Keep
your ribs tucked throughout the movement.
Bent-leg reverse hyper: Set up off of a standard bench with your hips
hanging off and your knees bent to 90 degrees. As you lift your legs up,
keep a neutral spine. Keep the movement controlled.
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.
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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