WORKOUT PLAN

MONTH 37 – June 2021

Welcome to Month 37 of Booty by Bret!

This month is a single-leg & dumbbell plan
*Please read the instructions and watch the videos carefully*

There will be two 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: 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 37 – June 2021

DAY 1 DAY 2 DAY 3

A : Db Bulgarian split squat A : Db deficit reverse lunge

3 x 8 each leg A : Db parallel step-up 3 x 12 each leg
B : Bodyweight 3 x 6 each leg B : Bodyweight
Bulgarian split squat B : Bodyweight step-up deficit reverse lunge
3 x 20 each leg 3 x 12 each leg 3 x 20 each leg

A : Db single-leg hip thrust A : Db single-leg

A : Braced db single-leg RDL
3 x 12 each leg 45-degree hyperextension
3 x 10 each leg
B : Bodyweight 3 x 10 each leg
B : Sliding leg curl
single-leg hip thrust B : Nordic ham curl
3 x AMRAP
3 x 20 each leg 3x5

A : Pause push-up
A : Single-arm elevated
A : Db incline press (3-second pause)
landmine press
3x8 3 x AMRAP
3 x 10 each arm
B : Decline push-up B : Pause knee push-up
B : Pike push-up
3 x AMRAP (3-second pause)
3 x AMRAP
3 x AMRAP

A : Single-arm pulldown A : Chin-up A : One-arm row

3 x 8 each arm 3 x AMRAP 3 x 10 each arm
B : Inverted row B : Sheet/towel-assisted pull-up B : Inverted row
3 x AMRAP 3 x AMRAP 3 x AMRAP

A : Band quadruped
A : Db frog pump
leg swing
A : B-stance db RDL 3 x 50
3 x 20 each leg
3 x 10 each leg B : Knee-banded
B : Band quadruped
B : Couch back extension wide glute bridge
hip extension
3 x 30 3 x 20
3 x 20

Extra range Band seated hip abduction

Side-lying hip raise
side-lying hip abduction (3 ways)
3 x 15 each leg
3 x 30 each leg 3 x 30/30/30

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 WORKOUT PLAN
MONTH 37 – June 2021

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
Cossack squat Curtsy lunge
5 each leg 10 each leg
Squat pulse Single-leg hip thrust
30 20 each leg
Knee-banded glute bridge Band hip hinge abduction
20 30
Knee-banded squat hold Band standing hip abduction
:20 sec 20 each leg
Band standing glute kickback Standing glute squeeze
20 each leg :20 sec

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 37 – June 2021

DAY 1

EXERCISE 1 (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 dumbbells in each hand or one in the goblet
position.
B: Bodyweight Bulgarian split squat: See Bulgarian split squat description
above. You will just do these with bodyweight.

EXERCISE 2 (CHOOSE ONE):

A: Db single-leg hip thrust: Place a dumbbell over the working hip and center
one leg in front of you. 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.
B: Bodyweight single-leg hip thrust: See single-leg hip thrust description
above. You will do these with just bodyweight.

EXERCISE 3 (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.
B: Decline push-up: 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.

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 WORKOUT PLAN
MONTH 37 – June 2021

EXERCISE 4 (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.
B: 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: B-stance db RDL: 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. Start at
the top and bring the dumbbells right below your knees before coming back up.
You want to sit back as much as possible while keeping your shins vertical.
Slightly lean to the side of the front leg on the way up and down.
B: Couch back extension: Have a partner hold down your working leg. Keep a
neutral spine, come up and fire everything. Squeeze your hamstrings, glutes, and
erectors. You can perform this off a bench or couch.

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 37 – June 2021

DAY 2

EXERCISE 1 (CHOOSE ONE):

A: Db parallel step-up: Use a surface that allows you thigh to be parallel with
the ground. 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. You can hold dumbbells in each hand or one in the goblet position.
B: Bodyweight step-up: See the description for step-ups above. You will just
use bodyweight. Add height to increase difficulty if needed.

EXERCISE 2 (CHOOSE ONE):

A: Db single-leg 45-degree hyperextension: Hold a dumbbell close to your
chest and chin. Drape one leg over the machine and keep your foot and spine
neutral throughout the movement. You should feel this in your glute, hamstring,
and erectors.
B: 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.

EXERCISE 3 (CHOOSE ONE):

A: Pause 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. Pause at the bottom for 3-seconds.
B: Pause knee push-up: See push-up description above. You will perform these
from your knees. Pause at the bottom for 3-seconds.

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 WORKOUT PLAN
MONTH 37 – June 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.
B: Sheet/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 5 (CHOOSE ONE):

A: Db frog pump: If possible, set up with a Bosu ball under your head (not
shoulders) to help keep your chin tucked. Place a dumbbell over your lap. 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.
B: Knee-banded wide glute bridge: Place your feet wider than you would a
standard glute bridge stance. 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.

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 37 – June 2021

DAY 3

EXERCISE 1 (CHOOSE ONE):

A: Db 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. You can hold dumbbells in each hand or one in
the goblet position.
B: Bodyweight deficit reverse lunge: See deficit reverse lunge description
above. You will just do these with bodyweight.

EXERCISE 2 (CHOOSE ONE):

A: Braced db single-leg RDL: Hold onto a stable surface for balance. Bracing
yourself helps muscle activation because it keeps you stable, which helps create
a better hamstring/glute workout. You can perform this movement with a
contralateral (db in opposite hand as working leg) or ipsilateral (db in same hand)
hold, whichever you prefer. Keep the back leg locked in extension. You want this
movement to be the single-leg form of a bilateral Romanian deadlift.
B: Sliding leg curl: You can use sliders, paper plates, towels, or socks on a
slick surface. Start by bridging your hips up and bringing your knees to a 90-
degree angle. Slide your legs all the way to the bottom and slide them back up to
a 90-degree angle in your knees. Keep your hips high throughout the whole
movement.

EXERCISE 3 (CHOOSE ONE):

A: Single-arm elevated landmine press: Set up the barbell to where the
opposite end half way between the top of your head and the where the bar will
end at lockout. Be sure to stand far enough out from the squat rack where the
barbell won’t hit anything on the way down. Start the end of the barbell near your
front delt and push tall at the top.
B: 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.

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 WORKOUT PLAN
MONTH 37 – June 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.
B: 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: Band quadruped leg swing: Place a mini band above your knees and 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.
B: 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.

EXERCISE 6:
Band seated hip abduction (3 ways): 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 37 – June 2021

GLUTE DAY 1

Cossack squat: Start in a very wide stance. As you descend, lean into the
working leg as you go into a deep single-leg squat position while keeping the
nonworking leg completely straight and planted on the ground. At the bottom of
the movement, your nonworking foot and knee should be pointing up to the
ceiling. Return back to the wide stance and repeat on the other side. Hold onto
something stable if you’re in need of assistance.
Squat pulse: Keep the knees out throughout the movement. Sit down (not back),
let your knees drive forward and drop your hips straight down, then pulse in the
bottom 1/3 of ROM.
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.
Knee-banded squat hold: Place a mini-band above your knees and perform a
bodyweight squat, staying at the bottom of the squat for 20 seconds. Forcefully
drive your knees out against the band throughout the hold.
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.

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 WORKOUT PLAN
MONTH 37 – June 2021

GLUTE DAY 2

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.
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.
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.
Band standing hip abduction: Use a mini-band around the top of your knees.
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.
Standing glute squeeze: Stand up straight and contract your glutes as hard as
possible. You will want to posterior pelvic tilt to achieve this (imagine tucking your
tailbone under). Hold this contraction for 20 seconds.

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