WORKOUT PLAN

May-June 2023

Welcome to May-June 2023 of Booty by Bret!

This month is a High-Volume Machine 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**

1|Pa g e
 WORKOUT PLAN
May-June 2023
Option A
( F u l l g y m a c c e ss)
Machine Seated Hip Abduction
1 x 30, 1 x 25, 1 x 20, 1 x 15
Rest between sets: 1-2min
Barbell Incline Press
1 x 12, 1 x 10, 1 x 8
Rest between sets: 1-2min
Lying Leg Press
(or Leg Press)
1 x 15, 1 x 12, 1 x 10, 1 x 8
Rest between sets: 1-2min
Wide-Grip Pulldown
1 x 12, 1 x 10, 1 x 8
Rest between sets: 1-2min
Seated Leg Curl
(or Lying Leg Curl)
1 x 15, 1 x 12, 1 x 10, 1 x 8
Rest between sets: 1-2min
Smith Machine Hip Thrust
(or Barbell Hip Thrust)
1 x 15, 1 x 12, 1 x 10
Rest between sets: 1-2min
2|Pa g e
Day 1
Option B
( Du m b b el l s/ b a n d s )
Band Seated Hip Abduction
3 x 50
Rest between sets: 1-2min
Dumbbell Incline Press
3 x 10
Rest between sets: 1-2min
Dumbbell Sumo Squat
3 x 15
Rest between sets: 1-2min
Band Supine Pulldown
3 x 12
Rest between sets: 1-2min
Band Seated Leg Curl
3 x 20
Rest between sets: 1-2min
Partner Hip Thrust
3 x AMRAP
Rest between sets: 1-2min
Option C
( N o eq u i p m en t )
Side-Lying Hip Raise
3 x 12 each leg
Rest between sets: 1-2min
Feet-Elevated Push-Up
3 x AMRAP
Rest between sets: 1-2min
Bodyweight Squat
3 x 30
Rest between sets: 40s-1min
Inverted Row
3 x AMRAP
Rest between sets: 1-2min
Eccentric Single-Leg
Sliding Leg Curl
3 x 10 each leg
Rest between sets: 1-2min
Bodyweight
Single-Leg Hip Thrust
3 x 20 each leg
Rest between sets: 1-2min

May-June 2023
Option A
( F u l l g y m a c c e ss)
Glute Drive Hip Thrust
(or Barbell Hip Thrust)
1 x 20, 1 x 15, 1 x 10, 1 x 5
Rest between sets: 1-2min
Machine Shoulder Press
1 x 15, 1 x 12, 1 x 10
Rest between sets: 1-2min
Smith Machine
Bulgarian Split Squat
1 x 12, 1 x 10, 1 x 8, 1 x 6
each leg
Rest between sets: 1-2min
Chest-Supported T-Bar Row
1 x 15, 1 x 12, 1 x 10
Rest between sets: 1-2min
Dumbbell
45-Degree Hyperextension
1 x 15, 1 x 12, 1 x 10, 1 x 8
Rest between sets: 1-2min
Quadruped Cable Hip Abduction
1 x 20, 1 x 15, 1 x 12, 1 x 10
each leg
Rest between sets: 1-2min
3|Pa g e
WORKOUT PLAN
Day 2
Option B
( Du m b b el l s/ b a n d s )
Pause Partner Hip Thrust
(3-second top pause)
3 x AMRAP
Rest between sets: 1-2min
Dumbbell Seated Shoulder Press
3 x 10
Rest between sets: 1-2min
Dumbbell Bulgarian Split Squat
3 x 10 each leg
Rest between sets: 1-2min
Dumbbell Bent Over Row
3 x 12
Rest between sets: 1-2min
Band 45-Degree Hyperextension
3 x 20
Rest between sets: 1-2min
Band Side-Lying Hip Abduction
3 x 20 each leg
Rest between sets: 1-2min
Option C
( N o eq u i p m en t )
Pause Bodyweight
Single-Leg Hip Thrust
(3-second top pause)
3 x 15 each leg
Rest between sets: 1-2min
Pike Push-Up
3 x AMRAP
Rest between sets: 1-2min
Bodyweight
Bulgarian Split Squat
3 x 20 each leg
Rest between sets: 1-2min
Pause Inverted Row
(3-second top pause)
3 x AMRAP
Rest between sets: 1-2min
Couch Back Extension
3 x 30
Rest between sets: 1-2min
Bodyweight
Side-Lying Hip Abduction
3 x 30 each leg
Rest between sets: 1-2min
 WORKOUT PLAN
May-June 2023

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 )

Smith Machine Glute Bridge Knee-Banded Foot-Elevated

(or Barbell Glute Bridge) Dumbbell Glute Bridge Single-Leg Glute Bridge
1 x 30, 1 x 25, 1 x 20, 1 x 15 3 x 20 3 x 20 each leg
Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
Dumbbell Bench Press Narrow-Width Push-Up
1 x 12, 1 x 10, 1 x 8 3 x AMRAP
Rest between sets: 1-2min Rest between sets: 1-2min
Ankle Weight
Extra Range
Standing Hip Abduction Band Standing Hip Abduction
Side-Lying Hip Abduction
1 x 30, 1 x 25, 1 x 20, 1 x 15 3 x 20 each leg
3 x 20 each leg
each leg
Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
Band Single-Arm
Supinated Pulldown Inverted Row
Supine Pulldown
1 x 8, 1 x 6, 1 x 4 3 x AMRAP
3 x 10 each arm
Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

T-Bell Squat Dumbbell Between-Bench Squat Bodyweight B-Stance Squat

1 x 15, 1 x 12, 1 x 10, 1 x 8 3 x 10 3 x 20 each leg

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

Barbell RDL Dumbbell RDL Nordic Ham Curl

1 x 15, 1 x 12, 1 x 10, 1 x 8 3 x 15 3x5

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

4|Pa g e
 WORKOUT PLAN
May-June 2023

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
Deficit Curtsy Lunge Band Standing Hip Abduction
20 each leg 20 each leg
Quadruped Hip Rainbow Band Standing Glute Kickback
20 each leg 20 each leg
Frog Pump Band Seated Hip Abduction
30 30
Squat Pulse Band Single-Leg Hip Thrust
30 15 each leg
Knee-Banded
Extra Range Fire Hydrant
In/Out Hip Thrust
20 each leg
20

Perform each glute day as a circuit for 3 rounds –

rest 90 second s between each round

BE SURE TO DELOAD DURING WEEK 1.

5|Pa g e
 WORKOUT PLAN
May-June 2023

DAY 1

EXERCISE 1 (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. Ramp up the weight with each set.
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.

EXERCISE 2 (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. Ramp up the weight with
each set.
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.

6|Pa g e
 WORKOUT PLAN
May-June 2023

EXERCISE 3 (CHOOSE ONE):

A (option 1): Lying Leg Press: Place your feet in the center of the platform and be
sure to not fully lock out your knees at the top. The lower and narrower your foot
placement, the more bias will be on the quads. Ramp up the weight with each set.
A (option 2): Leg Press: Place your feet in the center of the platform and be sure to
not fully lock out your knees at the top. The lower and narrower your foot placement, the
more bias will be on the quads. Ramp up the weight with each set.
B: Dumbbell Sumo Squat: Hold a dumbbell horizontally or in a goblet position so that
it doesn’t hit the ground at the bottom of the rep. Position yourself in a wide stance with
your feet flared out around 45° or more.
C: 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: 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: 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 (option 1): Seated Leg Curl: Be sure to adjust the settings to your limb length so the
pad lies right above your ankles. Make sure you get a big stretch at the top of the rep by
reaching full knee extension. Ramp up the weight with each set.
A (option 2): Lying Leg Curl: Be sure to adjust the settings to your limb length so the
pad lies right above your ankles. Ramp up the weight with each set.
B: Band Seated Leg Curl: Wrap a long resistance band around a stable surface such
as a smith machine. Keep tension on the band throughout the whole range of motion.

7|Pa g e
 WORKOUT PLAN
May-June 2023

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.

EXERCISE 6 (CHOOSE ONE):

A (option 1): Smith Machine Hip Thrust: If your smith machine is angled in, be sure to
face the wall in front of you. If it’s angled out, face the opposite way. 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. Ramp up the weight with each set.
A (option 2): 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. Ramp up the
weight with each set.
B: 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.
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.

8|Pa g e
 WORKOUT PLAN
May-June 2023

DAY 2

EXERCISE 1 (CHOOSE ONE):

A (option 1): Glute Drive 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. Ramp up the
weight with each set.
A (option 2): 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. Ramp up the
weight with each set.
B: Pause 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. Pause for 3 seconds at the top.
C: Pause 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. Pause for 3 seconds at the top.

EXERCISE 2 (CHOOSE ONE):

A: Machine Shoulder Press: Use whichever machine you have access to at your gym.
Be sure to get a big stretch at the bottom of each rep and push tall at the top. You can
slightly lean into the back pad instead of sitting up flush against it if that feels more
natural for you. Ramp up the weight with each set. 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.

9|Pa g e
 WORKOUT PLAN
May-June 2023

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: Smith Machine Bulgarian Split Squat: Get in position under the smith machine bar
and unrack it. From there, place your non-working leg on the pad behind you. 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. Ramp up the weight with each set.
B: Dumbbell 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 by your side or one in a goblet position.
C: Bodyweight Bulgarian Split Squat: See Bulgarian split squat form above – just use
bodyweight.

EXERCISE 4 (CH OOSE ONE):

A: Chest-Supported T-Bar Row: Focus on squeezing the upper back muscles
together, getting a full stretch at the bottom. Your arm flare will depend on which handle
you choose to grip. The further your grip, the more your elbows will flare. A narrower
grip will hit more lats whereas a wider grip will work your upper back muscles a bit
more. If you want to work a blend of both, have your elbows come out at a 45-degree
angle. Ramp up the weight with each set.
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 3 seconds at the
top.

10 | P a g e
 WORKOUT PLAN
May-June 2023

EXERCISE 5 (CHOOSE ONE):

A: 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. Ramp up the weight with each set.
B: 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.
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 6 (CHOOSE ONE) :

A: Quadruped Cable Hip Abduction: Attach the ankle cuff to the cable and get on all
fours where your working leg is not the one closest to the cable column. Make sure
you’re far enough out from the column so that there’s tension even at the bottom of the
rep. Let your working foot sink into extra range and abduct your leg while being in full
hip extension. Be sure to keep either a neutral or internally rotated foot. Ramp up the
weight with each set.
B: 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.
C: Bodyweight 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.

11 | P a g e
 WORKOUT PLAN
May-June 2023

DAY 3

EXERCISE 1 (CHOOSE ONE):

A (option 1): Smith Machine Glute Bridge: If your smith machine is angled in, be sure
to face the wall in front of you. If it’s angled out, face the opposite way. Position the
bench vertically under the smith machine bar so that you can lay on the bench with the
bar at the hips. You can place a second bench horizontally at your feet if you would like
to take a wider stance. Ramp up the weight with each set.
A (option 2): Barbell Glute Bridge: Use smaller plates rather than bumper plates if
you can in order to increase range of motion. Otherwise, you can elevate your feet
slightly. If you find yourself sliding back while you’re performing the reps, reset your feet
or have a training partner stand over you with their feet against your shoulders. Ramp
up the weight with each set.
B: Knee-Banded Dumbbell Glute Bridge: Place a dumbbell over your lap and 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.
C: 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.

EXERCISE 2 (CHOOSE ONE):

A: 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. Ramp up the weight with each set.
C: Narrow-Width Push-Up: Bring your hands in closer together than you would for a
standard push-up and keep your elbows tucked. Take a deep breath before you lower
yourself and touch your chest to the floor before coming back up.

EXERCISE 3 (CHOOSE ONE):

A: Ankle Weight Standing Hip Abduction: Wrap the weight around your moving leg.
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. Internally rotate
your foot and abduct your moving leg out to the side. Ramp up the weight with each set.

12 | P a g e
 WORKOUT PLAN
May-June 2023

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. Internally rotate your
foot and abduct your moving leg out to the side.
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
palm. This will ensure that you’re activating the target muscle throughout the entire
range of motion.

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. Ramp up the weight with
each set.
B: Band Single-Arm 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.
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.

EXERCISE 5 (CHOOSE ONE):

A: T-Bell Squat: Stand on two benches of equal height and choose the handle of
preference for the T-bell. Be sure to sink deep at the bottom of each rep. Ramp up the
weight with each set.
B: Dumbbell Between-Bench Squat: Stand on two benches of equal height and be
sure to sink deep at the bottom of each rep. Hold the dumbbell between your legs.

13 | P a g e
 WORKOUT PLAN
May-June 2023

C: Bodyweight B-Stance Squat: 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. Your
back knee is going to track outwards, and most of the load will be on the front leg. This
isn’t a true single leg exercise – there should be a 70% load on front leg and 30% load
on back leg. If you have poor ankle dorsiflexion, put a ten-pound plate under the front
heel. You have wiggle room with where the back leg goes. Stay more upright compared
to a back squat.

EXERCISE 6 (CHOOSE ONE):

A: Barbell RDL: Start at the top and bring the barbell right below your knees before
coming back up. You want to sit back as much as possible while keeping your shins
vertical. 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: 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.

14 | P a g e
 WORKOUT PLAN
May-June 2023

GLUTE DAY 1

Deficit Curtsy Lunge: Step on a 3-5-inch platform for a deficit. 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.
Quadruped Hip Rainbow: Get on all fours and keep your working leg straight out
behind and slightly to the side of your body. Come to full hip extension at the top as you
create a semi-circle with your leg. You will end up with your foot on the outside of the
non-working foot. You will reverse from there.
Frog Pump: If possible, set up with a Bosu ball under your head (not shoulders) to help
keep your chin tucked. 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.
Squat Pulse: Keep your arms out in front of you throughout the set. Sit down (not
back), let your knees drive forward and drop your hips straight down, then pulse in the
bottom 1/3 of ROM.
Extra Range Fire Hydrant: Get on all fours and lean your hips over to the side of the
planted leg. Lean into your working hip and then return to neutral while lifting the
working leg up as high as you can.

15 | P a g e
 WORKOUT PLAN
May-June 2023

GLUTE DAY 2

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.
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.
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.
Band Single-Leg Hip Thrust: Place a mini band above your knees. Center one leg in
front of you. Tap the glutes to the ground. Fully extend the hips and raise the non-
working leg to put tension on the band at the top. 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.
Knee-Banded In/Out Hip Thrust: Place a miniband above your knees. Get on your
heels, as you come up to the top, you will abduct and turn your feet out. 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.

16 | P a g e