WORKOUT PLAN

February - March 2023

Welcome to Feb-March 2023 of Booty by Bret!

This month is a Glute Squad Special 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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 WORKOUT PLAN
February - March 2023
Option A
( F u l l g y m a c c e ss)
Deficit Dumbbell Reverse Lunge
1 x 12, 1 x 10, 1 x 8 each leg
Rest between sets: 3-4min
Spoto Press
1 x 8, 1 x 6, 1 x 4
Rest between sets: 3-4min
Good Morning
1 x 12, 1 x 10, 1 x 8
Rest between sets: 3-4min
Weighted Neutral-Grip Pull-Up
1 x 5, 1 x 3, 1 x 1
Rest between sets: 2-3min
Knee-Banded
Pause Barbell Hip Thrust
(1-second top pause)
1 x 15, 1 x 12, 1 x 10
Rest between sets: 3-4min
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Day 1
Option B
( Du m b b el l s/ b a n d s )
Dumbbell Reverse Lunge
1 x 15, 1 x 12, 1 x 10 each leg
Rest between sets: 3-4min
Pause Dumbbell Bench Press
(1-second bottom pause)
3x8
Rest between sets: 2-3min
Dumbbell RDL
3 x 12
Rest between sets: 2-3min
Band Supine
Single-Arm Pulldown
3 x 12 each arm
Rest between sets: 2-3min
Knee-Banded
Dumbbell Hip Thrust
3 x 20
Rest between sets: 2-3min
Option C
( N o eq u i p m en t )
Deficit
Bodyweight Reverse Lunge
3 x 20 each leg
Rest between sets: 2-3min
Pause Deficit Push-Up
(1-second bottom pause)
3 x AMRAP
Rest between sets: 2-3min
Couch Back Extension
3 x 30
Rest between sets: 2-3min
Inverted Row
3 x AMRAP
Rest between sets: 2-3min
Knee-Banded
Bodyweight Hip Thrust
3 x 20
Rest between sets: 1-3min

February - March 2023
Option A
( F u l l g y m a c c e ss)
Cable Kneeling Glute Kickback
1 x 20, 1 x 15, 1 x 12 each leg
Rest between sets: 1-2min
Dumbbell Standing
Shoulder Press
1 x 15, 1 x 12, 1 x 10
Rest between sets: 2-3min
Back Squat
1 x 12, 1 x 10, 1 x 8
Rest between sets: 3-4min
Chest-Supported Cable Row
3 x 10
Rest between sets: 2-3min
Conventional Deadlift
(touch-and-go)
1 x 12, 1 x 10, 1 x 8
Rest between sets: 3-4min
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WORKOUT PLAN
Day 2
Option B
( Du m b b el l s/ b a n d s )
Band Quadruped Hip Extension
3 x 20 each leg
Rest between sets: 1-2min
Dumbbell Seated Shoulder Press
1 x 15, 1 x 12, 1 x 10
Rest between sets: 2-3min
Double Dumbbell Squat
3 x 20
Rest between sets: 2-3min
Dumbbell Bent Over Row
3 x 10
Rest between sets: 2-3min
Dumbbell Single-Leg RDL
3 x 10 each leg
Rest between sets: 2-3min
Option C
( N o eq u i p m en t )
Quadruped Leg Swing
3 x 30 each leg
Rest between sets: 1-2min
Pike Push-Up
3 x AMRAP
Rest between sets: 2-3min
Constant-Tension
Bodyweight Squat
3 x 30
Rest between sets: 1-3min
Pause Inverted Row
(1-second top pause)
3 x AMRAP
Rest between sets: 2-3min
Eccentric Single-Leg
Sliding Leg Curl
3 x 10 each leg
Rest between sets: 1-3min

February - March 2023
Option A
( F u l l g y m a c c e ss)
Barbell Hip Thrust Plus
3 x 10
Rest between sets: 3-4min
Wide-Grip Pulldown
1 x 12, 1 x 10, 1 x 8
Rest between sets: 2-3min
Dumbbell Step-Up
1 x 12, 1 x 10, 1 x 8 each leg
Rest between sets: 3-4min
Barbell Incline Press
3x8
Rest between sets: 2-3min
Plate 45-Degree
Hyperextension Dropset
3 x 10/10/10/10
Rest between sets: 3-4min
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WORKOUT PLAN
Day 3
Option B
( Du m b b el l s/ b a n d s )
Dumbbell Single-Leg Hip Thrust
3 x 10 each leg
Rest between sets: 2-4min
Band Supine Pulldown
3 x 15
Rest between sets: 2-3min
High Deficit Reverse Lunge
3 x 15 each leg
Rest between sets: 2-3min
Dumbbell Incline Press
3 x 12
Rest between sets: 2-3min
Dumbbell
45-Degree Hyperextension
3 x 12
Rest between sets: 2-3min
Option C
( N o eq u i p m en t )
Bodyweight
Single-Leg Hip Thrust
3 x 20 each leg
Rest between sets: 2-3min
Eccentric-Accentuated
Inverted Row
(4-second lowering phase)
3 x AMRAP
Rest between sets: 2-3min
Skater Squat
3 x AMRAP each leg
Rest between sets: 2-3min
Feet-Elevated Push-Up
3 x AMRAP
Rest between sets: 2-3min
Bent to Straight Leg
Reverse Hyperextension
3 x 20
Rest between sets: 1-2min
 WORKOUT PLAN
February - March 2023

GLUTE DAY 1 GLUTE DAY 2

(Mandatory) (Mandatory)

3 ROUNDS 3 ROUNDS
Band Standing Hip Abduction Band Supine Hip Abduction
20 each leg 50
Bent Over Rear Delt Raise YTWL
20 10/10/10/10
Band Standing
Band Seated Hip Abduction
Diagonal Glute Kickback
50
20 each leg
Lateral Raise Frog Reverse Hyperextension
20 20
Band Seated Hip Abduction
Band Standing Glute Kickback
(Leaning Forward)
20 each leg
50
Front Raise RKC Plank
20 :20sec

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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 WORKOUT PLAN
February - March 2023

DAY 1

EXERCISE 1 (CHOOSE ONE):

A: Deficit Dumbbell 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. Ramp up the weight with each set.
B: Dumbbell Reverse Lunge: 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. Ramp up the weight
with each set.
C: Deficit Bodyweight 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 2 (CHOOSE ONE):

A: Spoto 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 a couple inches above your chest and pause for one
second before pushing the bar up. You won’t be bringing the bar to your 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. Ramp up the weight with each set.
B: Pause 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. Pause for one second at the bottom.
C: Pause Deficit Push-Up: You can use dumbbells if you don’t have access to
push-up handles. The deficit allows you to get a greater stretch at the bottom.
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 for one second at the bottom.

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 WORKOUT PLAN
February - March 2023

EXERCISE 3 (CHOOSE ONE):

A: Good Morning: Sit back and drop the torso down – imagine there’s a rope
around your hips and you’re being pulled backwards. You want to feel a deep
stretch in the hamstring. Keep your shins vertical and your gaze down at the bottom
of the movement. Ensure your back is flat with no rounding or hyperextending.
Ramp up the weight with each set.
B: Dumbbell RDL: 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.
C: 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 4 (CHOOSE ONE):

A: Weighted Neutral-Grip Pull-Up: You can load this with a weight belt or by
placing a dumbbell between your legs. Perform with a neutral grip (palms facing
each other). 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.
Ramp up the weight with each set. If these are too difficult, you can do bodyweight
or eccentric 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: 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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 WORKOUT PLAN
February - March 2023

EXERCISE 5 (CHOOSE ONE):

A: Knee-Banded Pause Barbell Hip Thrust: Place a mini band above your knees.
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. Push out against the band on the way up
and down. Pause at the top for one second. Ramp up the weight with each set.
B: Knee-Banded Dumbbell Hip Thrust: Place a dumbbell over your lap and a mini
band above your knees. 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. Push out against
the band on the way up and down.
C: Knee-Banded Bodyweight Hip Thrust: Place a mini band above your knees.
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. Push out against the band on the way up
and down.

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 WORKOUT PLAN
February - March 2023

DAY 2

EXERCISE 1 (CHOOSE ONE):

A: Kneeling Cable Glute Kickback: You can perform these from the ground, but
it’s preferred to set up off a bench. You will come into deep knee flexion at the
bottom of the rep, then push your leg back and fully extend the knee at the top.
Ramp up the weight with each set.
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.
C: 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.

EXERCISE 2 (CHOOSE ONE):

A: Dumbbell Standing Shoulder Press: Keep the dumbbells at a 45-degree angle.
Start with the dumbbells at the side of your head and lock out at the top. You can
perform these either standing or seated. Ramp up the weight with each set.
B: Dumbbell Seated Shoulder Press: Keep the dumbbells at a 45-degree angle.
Start with the dumbbells at the side of your head and lock out at the top. You can
perform these either standing or seated. Ramp up the weight with each set.
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: 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. Ramp up
the weight with each set.

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 WORKOUT PLAN
February - March 2023

B: Double Dumbbell Squat: Hold a dumbbell in each hand and keep them by your
side. Take more of a narrow stance so you don’t have to hold the dumbbells out far.
Be sure to go deep – but be rhythmic.
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 4 (CHOOSE ONE):

A: Chest-Supported Cable Row: Set up an adjustable bench behind the cable
column so you can rest your chest on the back pad. 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: Dumbbell Bent Over Row: Start in the same position that you would be in at the
bottom of an 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: 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 for one
second at the top.

EXERCISE 5 (CHOOSE ONE):

A: Conventional Deadlift: 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. Perform these as touch and
go reps (no pausing at the bottom). Ramp up the weight with each set.

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 WORKOUT PLAN
February - March 2023

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: Eccentric Single-Leg Sliding Leg Curl: Bridge up, lift one leg up, and lower
yourself as slowly as possible. Do not drop towards the end of the movement – keep
it controlled. You will not perform the concentric portion – just reset at the top.

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 WORKOUT PLAN
February - March 2023

DAY 3

EXERCISE 1 (CHOOSE ONE):

A: Barbell Hip Thrust Plus: 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. Once you reach the top, squeeze your glutes as hard as you can
to achieve a bit more hip extension without hyperextending your low back. 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.
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: Bodyweight Single-Leg Hip Thrust: 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.

EXERCISE 2 (CHOOSE ONE):

A: Wide-Grip Pulldown: Hand placement should be very wide and with a pronated
grip (hands facing away from you). 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. Go lighter on this pulldown variation. Ramp up the weight with each
set.
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: Eccentric-Accentuated 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. Lower
yourself over four seconds.

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 WORKOUT PLAN
February - March 2023

EXERCISE 3 (CHOOSE ONE):

A: Dumbbell Step-Up: Use a surface that allows your thigh to be around 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. Ramp
up the weight with each set.
B: High Deficit Reverse Lunge: Stand on a 6-12” 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.
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.

EXERCISE 4 (CHOOSE ONE):

A: Barbell Incline Press: Set up on an incline bench (30-45 degrees). 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: 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: Plate 45-Degree Hyperextension Dropset: With the feet straight, stay neutral,
come up, and fire everything. Squeeze your hamstrings, glutes, and erectors. You
can hold the plates with your arms extended and drop off one plate every 10 reps,
ending with 10 bodyweight reps.

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 WORKOUT PLAN
February - March 2023

B: Dumbbell 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.
C: Bent-to-Straight Leg Reverse Hyperextension: Set up off of a standard bench
with your hips hanging off. Start with your knees bent at the bottom and as you lift
your legs up, straighten them out. Bend your knees again as you come down to the
bottom. Keep the movement controlled and a neutral spine.

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 WORKOUT PLAN
February - March 2023

GLUTE DAY 1

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.
Bent Over 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. Load with a household item if needed.
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.
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. Load with a household item if needed.
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.
Front Raise: Raise your arms straight out in front of your torso until they’re parallel
with the ground. Load with a household item if needed.

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 WORKOUT PLAN
February - March 2023

GLUTE DAY 2

Band Supine Hip Abduction: Place a mini band above your knees. Lay back on a
bench with your knees bent and feet on the floor. You can either have a wide stance
and move to neutral or a shoulder-width stance and abduct more.
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.
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.
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.
Band Seated Hip Abduction (Leaning Forward): 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.
RKC Plank: Rest on your forearms and squeeze your glutes as hard as possible
and hold it there. This isometric hold is training posterior pelvic tilt and end-range hip
extension strength. It works the glutes along with the rectus abdominis and
internal/external obliques.

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