WORKOUT PLAN

January - February 2023

Welcome to Jan-Feb 2023 of Booty by Bret!

This month is a Rule of Thirds 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 gym

Option B: Light dumbbells/bands
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 minute s 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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Day 1
Option A Option B Option C
( F u l l g y m a c c e ss) ( Du m b b el l s/ b a n d s ) ( N o eq u i p m en t )

Pause Back Squat Constant-Tension

Heels-Elevated Dumbbell Squat
(3-second bottom pause) Bodyweight Squat
3 x 12
3x5 3 x 30
Rest between sets: 3-5min Rest between sets: 2-4min Rest between sets: 1-3min
Pause Barbell Bench Press
Dumbbell Bench Press Reset Push-Up
(3-second bottom pause)
3 x 10 3 x AMRAP
3x5
Rest between sets: 2-4min Rest between sets: 2-3min Rest between sets: 2-3min

Band 45-Degree Hyperextension Dumbbell Stiff Leg Deadlift Nordic Ham Curl
2 x 20 2 x 15 2x8
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 1-3min

Supinated Pulldown Band Supine Pulldown Inverted Row

3 x 10 3 x 12 3 x AMRAP

Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min

Cable Standing Glute Kickback
2 x 12 each leg
Rest between sets: 1-2min
Bodyweight
Band Standing Glute Kickback
Standing Glute Kickback Pulse
2 x 20 each leg
2 x 30 each leg
Rest between sets: 1-2min Rest between sets: 1-2min

Dumbbell Lateral Raise Dumbbell Lateral Raise Water Jug Lateral Raise
3 x 12 3 x 12 3 x 15

Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

Lateral Band Walk Lateral Band Walk Side-Lying Hip Abduction

4 x 20 each way 4 x 20 each way 4 x 20 each leg

Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

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Day 2
Option A Option B Option C
( F u l l g y m a c c e ss) ( Du m b b el l s/ b a n d s ) ( N o eq u i p m en t )

Pause Barbell Hip Thrust

Dumbbell Single-Leg Hip Thrust Partner Hip Thrust
(3-second top pause)
3 x 12 each leg 3 x AMRAP
3x8
Rest between sets: 3-4min Rest between sets: 2-4min Rest between sets: 2-4min
Pause Chin-Up Band Supine Pause Inverted Row
(1-second top pause) Single-Arm Pulldown (3-second top pause)
3 x AMRAP 3 x 10 each arm 3 x AMRAP
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
Smith Machine Bodyweight
Dumbbell Deficit Reverse Lunge
Deficit Reverse Lunge Deficit Reverse Lunge
3 x 10 each leg
3 x 10 each leg 3 x 20 each leg
Rest between sets: 2-4min Rest between sets: 2-3min Rest between sets: 2-3min

Dumbbell Incline Press Dumbbell Incline Press Feet-Elevated Push-Up

3x8 3x8 3 x AMRAP
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min

Machine Seated Hip Abduction Band Seated Hip Abduction Side-Lying Hip Raise
3 x 20 3 x 50 3 x 12 each leg

Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

Dumbbell Prone Rear Delt Raise Dumbbell Prone Rear Delt Raise Water Jug Prone Rear Delt Raise
3 x 12 3 x 12 3 x 12

Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

Frog Reverse Hyperextension Frog Reverse Hyperextension Frog Reverse Hyperextension

3 x 20 3 x 20 3 x 20

Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

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Day 3
Option A Option B Option C
( F u l l g y m a c c e ss) ( Du m b b el l s/ b a n d s ) ( N o eq u i p m en t )

Pause Deadlift
(1-second pause Dumbbell Single-Leg RDL Skater Squat
right off the ground) 3 x 10 each leg 3 x AMRAP each leg
3x5
Rest between sets: 3-5min Rest between sets: 2-4min Rest between sets: 2-3min
Pause Military Press
Arnold Press Pike Push-Up
(3-second bottom pause)
3 x 12 3 x AMRAP
3x5
Rest between sets: 2-4min Rest between sets: 2-3min Rest between sets: 2-3min

Goblet Squat Goblet Squat Deep Jump Squat

3 x 12 3 x 12 3 x 20
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min

Cable Seated Row One-Arm Row Inverted Row

3 x 10
Rest between sets: 2-3min
Dual-Elevated
Single-Leg Hip Thrust
3 x 15 each leg
Rest between sets: 2-3min
3 x 10 each arm
Rest between sets: 2-3min
Dual-Elevated
Single-Leg Hip Thrust
3 x 15 each leg
Rest between sets: 2-3min
3 x AMRAP
Rest between sets: 2-3min
Dual-Elevated
Single-Leg Hip Thrust
3 x 15 each leg
Rest between sets: 2-3min

Cable Y-Raise YTWL YTWL

3 x 20 3 x 10/10/10/10 3 x 10/10/10/10

Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

Cable Standing Hip Abduction
4 x 12 each leg
Rest between sets: 1-2min
Band Standing Hip Abduction
4 x 20 each leg
Rest between sets: 1-2min
Extra Range
Side-Lying Hip Abduction
4 x 20 each leg
Rest between sets: 1-2min

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January - February 2023

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
Knee-Banded
Knee-Banded Glute Bridge
Bodyweight Squat
20
20
Spread Eagle Band Standing
Reverse Hyperextension Diagonal Glute Kickback
20 20 each leg
Foot-Elevated
Bodyweight Curtsy Lunge
Single-Leg Glute Bridge
20 each leg
20 each leg
Band Side-Lying Supine Transverse
Hip Abduction Hip Abduction
20 each leg 20
YTWL Delt Blaster
10/10/10/10 10/10/10

Perform each glute day as a circuit for 3 rounds –

rest 90 second s between each round

BE SURE TO DELOAD DURING WEEK 1.

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DAY 1

EXERCISE 1 (CHOOSE ONE):

A: Pause Back Squat: Choose which bar placement variation works best for you. Don’t
go so heavy that your form suffers. Keep your wrists as neutral as possible and try to
avoid hyperextension. Place your feet around shoulder-width apart and slightly flared.
Your femurs will track over your feet with your legs pointing in same direction as your
feet as you come up. Avoid shooting out your hips on the way up. Pause at the bottom
for three seconds.
B: Heels-Elevated Dumbbell Squat: Elevate your heels onto wedges or 5-10lb plates.
Hold a dumbbell in each hand and keep them by your side. You can hold the dumbbells
slightly behind your legs to increase difficulty. Take more of a narrow stance so you
don’t have to hold the dumbbells out far. Be sure to go deep.
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.

EXERCISE 2 (CHOOSE ONE):

A: Pause Barbell 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 under 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.
Pause at the bottom for three seconds.
B: Dumbbell 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: Reset Push-Up: Keep your hands underneath the shoulders and elbows. Take a
deep breath before you lower yourself and rest your chest to the floor for one second
before coming back up. You can lift your hands up off the ground to reset.

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EXERCISE 3 (CHOOSE ONE):

A: Band 45-Degree Hyperextension: Hook a long resistance band under the device or
anchored to heavy dumbbells. Place the band either across your upper back or around
your neck. With the feet straight, stay neutral, come up, and fire everything. Squeeze
your hamstrings, glutes, and erectors.
B: Dumbbell Stiff Leg Deadlift: Hold one dumbbell in each hand 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
dumbbells 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.
C: 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 4 (CHOOSE ONE):

A: Supinated Pulldown: Take an underhand grip on the bar. Get a full stretch at the
top and pull the bar to your chest. If coming down deep enough to reach your chest is
uncomfortable, then you can come down to below the chin.
B: Band Supine Pulldown: Wrap a resistance band around a stable pole and pull it far
enough to where there will be resistance throughout the whole movement. Lay on your
back with the band in your hands and pull the band down to your collar bone area.
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: Cable Standing Glute Kickback: Choose the variation that you like best. You can
stand more upright or lean forward a bit with a straight leg or bending your knee on the
way back in. Maintain a neutral spine and focus on moving the weight with your working
leg only.
B: Band Standing Glute Kickback: Stand on one foot and kick one leg straight back.
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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C: Bodyweight Standing Glute Kickback Pulse: Bend over and hold onto a stable
surface for support. Kick one leg out at a 45-degree angle and only perform the top half
range of motion. Keep the movement controlled and squeeze your glute at the top.

EXERCISE 6 (CHOOSE ONE):

A: Dumbbell Lateral Raise: Think of leading with the elbows, as though you have a
water pitcher in your hand and you’re pouring them into a pot in front of you. Make sure
your pinky is higher than your thumb.
C: Water Jug Lateral Raise: See lateral raise above. Just use a household item
weighing around 5lbs instead of dumbbells.

EXERCISE 7 (CHOOSE ONE):

A: 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.
C: Side-Lying Hip Abduction: 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.

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DAY 2

EXERCISE 1 (CHOOSE ONE):

A: Pause 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. Pause at the top for three
seconds.
B: Dumbbell Single-Leg Hip Thrust: Place a dumbbell over your working side and
center one leg in front of you. Tap the glutes to the ground. Fully extend the hips then
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: Partner Hip Thrust: Begin lying against a couch with your knees bent and butt and
feet on the ground. Elevate your hips to the top of the movement. Have a partner
straddle your hips. Option 1: the partner faces towards your face and grabs a hold of
their own ankles to keep their body off the ground the whole time. Option 2: take a
slightly wider stance and have the partner facing away from you with their legs in
between yours.

EXERCISE 2 (CHOOSE ONE):

A: Pause 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. Pause at the top for one second. You
can perform bodyweight or eccentric chin-ups if you are unable to perform pause reps.
B: Band Supine Single-Arm Pulldown: Wrap a resistance band around a stable pole
and pull it far enough to where there will be resistance throughout the whole movement.
Start in a pronated grip at the top and come down to neutral towards the bottom.
C: Pause 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. Pause at the top for 3
seconds.

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EXERCISE 3 (CHOOSE ONE):

A: Smith Machine Deficit Reverse Lunge: Stand on a 3-5” surface. Get in position
under the smith machine bar and unrack it. 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 use a barbell if you don’t have access to a smith machine.
B: Dumbbell Deficit Reverse Lunge: Stand on a 3-5” 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 a dumbbell in each hand or one in the goblet position.
C: Bodyweight Deficit Reverse Lunge: Stand on a 3-5” 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 4 (CHOOSE ONE):

A: Dumbbell Incline Press: Bring the dumbbells to the top of the movement and set up
on an incline bench. The bench should ideally be set at a 45-degree angle. 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 5 (CHOOSE ONE):

A: Machine Seated Hip Abduction: You can either lean forward and hold onto the rails
or stay upright and hold onto the handles at the side. Keep tension throughout the
movement. You can add an AirEx pad between your leg and the cushion if you need
more range of motion.
B: Band Seated Hip Abduction: You can either have a wide stance and move to
neutral or a shoulder-width stance and abduct more. Lean forward significantly to hit the
lower glutes more.
C: 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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EXERCISE 6 (CHOOSE ONE) :

A: Dumbbell Prone Rear Delt Raise: Put the adjustable bench to a high setting and
rest your chest on the incline with your chin over the edge of the bench. Initiate the
movement by bringing your arms straight out in a T, isolating your rear delts. Make sure
your arms are at a 90-degree angle with your body, you don’t want to bring your arms
backward on the way up.
C: Water Jug Prone Rear Delt Raise: See rear delt raise above. Just use a household
item weighing around 5lbs instead of dumbbells.

EXERCISE 7:
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.

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DAY 3

EXERCISE 1 (CHOOSE ONE):

A: Pause Deadlift: Choose the stance that you prefer. Conventional: Line up the bar
across the mid-foot. Bend over and grab the bar, then do 3 things at the same time: 1)
drop the hips, 2) extend the spine, and 3) pull down the scapula. Stand up with the bar
without letting the hips shoot up. Once the bar passes the knees, pull it in so it drags
across the thighs. When lowering the bar, push the hips back while keeping the shins
vertical, and once the bar passes the knees, you can move the knees forward. Sumo:
Line the bar up very closely with your shins. Have a wide stance and keep your feet
flared. Spread your knees as you descend. Keep your shins vertical and your chest up.
Push through your heels and do not let your hips shoot up. Never let the bar drift more
than an inch away from your body. As you descend, sit back as you would in a
Romanian deadlift. Once the bar passes the shins, you can bend your knees a bit more.
Pause for one second right after pulling the plates off the ground.
B: Dumbbell 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 (dumbbell
in opposite hand as working leg) or ipsilateral (dumbbell 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. If you only have access to lighter
weight, you can hold a dumbbell in each hand and omit the bracing.
C: Skater Squat: Put your arms out in front of you and lean your torso forward as you
descend. Place a pad under your knee and touch down before coming up. You may
only be able to come down halfway in the beginning. Start on your weaker leg and only
match the reps with your stronger leg.

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EXERCISE 2 (CHOOSE ONE):

A: Pause Military Press: Start with a narrow grip on the bar. Keep elbows in, lean back
slightly, and place the bar close to the suprasternal notch. Once the bar passes your
head, push your head through and stand tall. Skim right before the face on the way up.
While locking out, push the shoulders high. Pause at the bottom for three seconds.
B: Arnold Press: Begin with holding the dumbbells in a supinated position right under
your chin. You will rotate the dumbbells as you bring your arms up to an overhead
press, ending up with a pronated position once you lock out. If preferred, you can lean
slightly as you go through the movement. Have each rep be rhythmic – you don’t want
to break it up into different portions as you rotate and raise.
C: 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.

EXERCISE 3 (CHOOSE ONE):

A: 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.
C: Deep Jump Squat: Come down to a deep squat with a torso lean and jump as high
as you can. Keep the reps rhythmic.

EXERCISE 4 (CHOOSE ONE):

A: Cable Seated Row: Pull the handle out to where there is tension in the cable when
your arms are straight out in front of you. Initiate the movement by squeezing your
shoulder blades together and pull the handle towards the breast line. Be sure to reach
full extension at the elbows before pulling back into your body.
B: 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: 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.

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EXERCISE 5:
Dual-Elevated Single-Leg Hip Thrust: Find tall benches to place your shoulders and
foot on. Spread your arms out across the bench and center your working leg on the
opposite bench. Start with your butt on the ground and lift yourself up to lockout. Allow
yourself to look up a bit throughout this movement compared to keeping your chin
tucked for normal hip thrusts. Don’t fling your body up; keep your body controlled
through each rep.

EXERCISE 6 (CHOOSE ONE):

A: Cable Y-Raise: On a dual-pulley cable column, you will crisscross the cables and
back up so there is tension at the bottom position. Raise your arms up to create a Y –
you will end with your arms overhead.
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 7 (CHOOSE ONE):

A: Cable Standing Hip Abduction: Start with the cable in front of you with tension on
your working leg. Begin in a full stretch towards the center of the body and keep your
foot internally rotated as you bring the leg out.
B: 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. Extend your working
leg behind you to be in full hip extension. Make sure you are bringing your working leg
out as far as you can.
C: 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

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palm. This will ensure that you’re activating the target muscle throughout the entire
range of motion.

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GLUTE DAY 1

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.
Spread Eagle Reverse Hyperextension: Set up off of a standard bench with your hips
hanging off and your legs slightly bent. As you lift your legs up, spread your legs and
have a straight leg at the top of the movement. Come back down to a bent leg position if
you are close to the floor. Keep the movement controlled and a neutral spine.
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.
Band Side-Lying Hip Abduction: Place a mini band above your knees and lay on your
side. 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.
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.

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GLUTE DAY 2

Knee-Banded Squat: Place a mini band above your knees. Keep the knees out
throughout the movement. Sit down (not back), let your knees drive forward and drop
your hips straight down. You don’t have to come down deep in the squat – focus more
on keeping your knees out.
Band Standing Diagonal Glute Kickback: Stand on one foot and kick one leg out to
the side at a 45-degree angle. If you want more range of motion, you can put the band
up higher on your legs.
Foot-Elevated Single-Leg Glute Bridge: Elevate your working foot onto a platform.
Place your foot on the edge of the platform. Be sure to reach full hip extension at the
top.
Supine Transverse 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.
Delt Blaster: Perform 10 reps of front raises, 10 reps of lateral raises, and 10 reps of
bent over rear delt raises with no rest in between.
- Front Raise: Raise your arms straight out in front of your torso until they’re
parallel to the ground.
- Lateral Raise: Think of leading with the elbows, as though you have a water
pitcher in your hand and you’re pouring them into a pot in front of you. Make
sure your pinky is higher than your thumb.
- Rear Delt Raise: Bend over to the bottom of a Romanian deadlift position if
you don’t have a surface to lean your chest on. Initiate the movement by
bringing your arms straight out in a T, isolating your rear delts. Make sure
your arms are at a 90-degree angle with your body, you don’t want to bring
your arms backward on the way up.

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