WORKOUT PLAN

MONTH 10 / May - June 2019

DAY 1 DAY 2 DAY 3

Deadlift
Db 45-degree hyperextension Stiff leg deadlift
(Ramp up)
3 x 10 3x8
1 x 3, 1 x 2, 1 x 1
Pause bench press
Bench press Db bench press
(1-second pause)
3x8 3 x 10
3x5
Barbell knee-banded hip
Db Bulgarian split squat Back squat
thrust/abduction burnout
3x8 3x6
6/6/6/20/20
Chin-up Inverted row Supinated pulldown
3 x AMRAP 3 x AMRAP 3 x 10
Single-leg hip thrust Single-leg RDL Heels-elevated goblet squat
3 x 12 3x8 3 x 12
Band seated hip abduction Band hip hinge abduction Knee-banded side-lying clam
3 x 30/30/30 3 x 20 3 x 20

FREE 10 MINUTES FREE 10 MINUTES FREE 10 MINUTES

May-June Facebook password: sour patch

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 WORKOUT PLAN
MONTH 10 / May - June 2019

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
Knee-banded fire hydrant Deficit reverse lunge
15 each leg 10 each leg
Band quadruped
Lateral band walk
hip extension
20 each leg
20 each leg
Frog reverse hyperextension Squat pulse
20 30
Band hip hinge abduction
Prone leg tap
(3-second pause)
10 each leg
10
Band standing kickback
----
20 each leg
Knee-banded glute bridge
----
30
Perform each glute day as a circuit for 3 rounds –
rest 90 second s between each round

BE SURE TO DELOAD DURING WEEK 1.

Detailed exercise demonstrations can be found in the

Exercise Library.

This month is a deadlift and bench press

specialization plan.

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 WORKOUT PLAN
MONTH 10 / May - June 2019

WORKOUT 1

Deadlift (ramp up): 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. Ramp up the weight
each set.
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 in front of 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.
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.
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.
Single-leg hip thrust: Center one leg in front of you. Tap the glutes to the
ground, then fully extend the hips, hold for a brief pause and lower under
control. Keep a forward eye gaze and your ribs tucked throughout 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 10 / May - June 2019

WORKOUT 2

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.
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.
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.
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. Regardless, keep your chest and hips up so that your
entire body moves together as your arms pull you upward. If necessary,
place a dumbbell on the floor to prevent your feet from sliding.
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
vertical at the bottom of the movement. You want this to be the single-leg
form of a bilateral Romanian deadlift. Brace for stability if needed.
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 in abduction for 3-seconds.

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 WORKOUT PLAN
MONTH 10 / May - June 2019

WORKOUT 3

Stiff leg deadlift: Position yourself to the bar and get the hips as high as
they can go with the back remaining flat. Initiate the motion by driving the
hips back. Maintain a neutral spine throughout. On the way down, skim
your legs with the barbell and then let it drift out a bit once you lower past
the knees. Note: this is not a straight leg deadlift; the knees will naturally
bend, but the shin angle should remain vertical.
Pause bench press (1-second pause): Follow the bench press
instructions from workout 1. Pause for 1-second at the bottom of the
movement.
Barbell knee-banded hip thrust/abduction burnout: Place a mini-band
above your knees and start by doing 6 reps with a deadstop at the bottom
and 1-second pause at the top, next 6 reps constant tension, final 6 reps
will be a top range pulse. Immediately roll the bar off of you, come back to
the top of a hip thrust and perform 20 reps of abduction, then come back
down to the bottom and do 20 more reps of abduction.
Supinated pulldown: Take an underhand grip on the handle. If coming
down deep enough to reach your chest is uncomfortable, then you can
come down to below the chin. You want to feel it in the upper lats. Make
sure to get a full stretch at the top.
Heels-elevated goblet squat: Place your heels on either 5 or 10lb plates
for elevation. 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.
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.

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 WORKOUT PLAN
MONTH 10 / May - June 2019

GLUTE DAY 1

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.
Frog reverse hyperextension: Set up off of a standard bench with your
hips hanging off and your feet in the frog position. As you lift your legs up,
push through your heels. Keep the movement controlled and a neutral
spine.
Prone leg tap: Place a mini-band either above or below your knees and
set up off of a standard bench with your hips placed at the edge. Both legs
are working during this movement (the working leg dynamically, the
standing leg statically) so you will want to rest 30 seconds between each
leg. Make sure you are bringing your working leg out as far as you can.

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 WORKOUT PLAN
MONTH 10 / May - June 2019

GLUTE DAY 2

Deficit reverse lunge: Start by standing on a 3-5” platform. Take a far step
back, sink back deep, and lean forward. The back knee should almost
touch the ground. To make this more quad-dominant, take a short stride
back, and stay very upright while the knee travels very far forward. Sink
into the back hip.
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.
Squat pulse: You will want to be in a neutral stance. Sit down (not back),
let your knees drive forward and drop your hips straight down pulse in the
bottom 1/3 of ROM.
Band hip hinge abduction (3-second pause): 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 in abduction for 3-seconds.
Band standing kickback: Place a mini-band above your knees. 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.
Knee-banded glute bridge: 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. Posteriorly tilt the pelvis at the top
of the movement.

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