WORKOUT PLAN

MONTH 35 – April/May 2021

Welcome to Month 35 of Booty by Bret!

This month is a hip thrust & chin-up 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 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 35 – April/May 2021

DAY 1 DAY 2 DAY 3

A : Barbell hip thrust A : Barbell hip thrust

A : Barbell hip thrust
3x8 3 x 12
3x5
-- --
--
Strict posterior pelvic tilt Barbell hip thrust pulse
Strict wide hinge
barbell hip thrust 2 x 20
barbell hip thrust
2 x 15 B : Knee-banded bodyweight
2 x 15
B : Single-leg hip thrust hip thrust
B : Partner hip thrust
3 x 20 each leg 3 x 20
3 x AMRAP

A : Double pause chin-up A : Chin-up

A : Weighted chin-up
(3-second pause at top, 2 x AMRAP
3x2
3-second pause at bottom) --
--
2 x AMRAP Top 1/3 chin-up
Middle 1/3 chin-up
-- 2 x AMRAP
2 x AMRAP
Bottom 1/3 chin-up B : Pause inverted row
B : Feet-elevated inverted row
2 x AMRAP (3-second pause)
3 x AMRAP
B : Inverted row 3 x AMRAP
3 x AMRAP
A : Goblet squat A : Deadlift
3 x 10 3 x 10 Db walking lunge
B : Bodyweight squat B : Deficit reverse lunge 3 x 10 each leg
3 x 30 3 x AMRAP each leg
A : Eccentric-accentuated db
A : Bench press single-arm shoulder press
Reset push-up 3 x 10 (4-second lowering)
3 x AMRAP B : Close-grip push-up 3 x 10 each arm
3 x AMRAP B : Pike push-up
3 x AMRAP
A : Band 45-degree A : Braced db single-leg RDL
A : Delt blaster
hyperextension 2 x 10 each leg
2 x 10/10/10
2 x 20 B : Shoulder- and foot-elevated
B : YTWL
B : Eccentric sliding leg curl single-leg hip thrust
2 x 10/10/10/10
3 x 10 2 x 12 each leg

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 WORKOUT PLAN
MONTH 35 – April/May 2021

GLUTE DAY 1 GLUTE DAY 2

(Mandatory) (Mandatory)

4 ROUNDS 4 ROUNDS
Frog pump Band standing glute kickback
80 20 each leg
Lateral band walk /
Band diagonal kickback
Band hip hinge abduction
20 each leg
10 each way / 20
Band standing hip abduction
---
20 each leg

Perform each glute day as a circuit for 4 rounds –

rest 90 seconds between each round

BE SURE TO DELOAD DURING WEEK 1.

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 WORKOUT PLAN
MONTH 35 – April/May 2021

DAY 1

EXERCISE 1 (CHOOSE ONE):

A: 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.
Strict posterior pelvic tilt barbell hip thrust: See above for hip thrust form. Be
sure to strictly move from your sternum down while keeping a forward eye gaze.
B: 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.

EXERCISE 2 (CHOOSE ONE):

A: Double pause 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, pause for 3-seconds and
then come down to a full stretch for 3-seconds. Do not relax all your muscles at
the bottom of the movement; keep tension in your shoulders.

Bottom 1/3 chin-up: Only perform the bottom third portion of a chin-up. Initiate
the movement by shrugging your scapulae and only pull a third of the way up.
Still be sure to come down to a full hang at the bottom.
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.

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 WORKOUT PLAN
MONTH 35 – April/May 2021

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.
B: Bodyweight squat: Be sure to go deep – but be rhythmic. You can place
your hands out in front of you for a counterbalance.

EXERCISE 4:
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.

EXERCISE 5 (CHOOSE ONE):

A: Band 45-degree hyperextension: Place a long resistance loop under the 45-
degree hyperextension and position the other end of the band across your upper
back under your armpits. With the feet straight, stay neutral, come up, and fire
everything. Squeeze your hamstrings, glutes, and erectors.
B: Eccentric sliding leg curl: Bridge up and lower yourself as slowly as
possible and 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
MONTH 35 – April/May 2021

DAY 2

EXERCISE 1 (CHOOSE ONE):

A: 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.

Strict wide hinge barbell hip thrust: See hip thrust form above. Instead of
keeping a forward eye gaze and moving from the sternum down, you will want to
keep a neutral spine/neck and hinge about the bench to where you are looking
forward at the bottom of the movement and up at the ceiling at the top. Be sure to
take a wider stance than your standard distance.
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.

EXERCISE 2 (CHOOSE ONE):

A: Weighted 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. You can
either place a dumbbell between your feet or use a dip belt with a plate to add
load.

Middle 1/3 chin-up: Pull yourself up to where your elbow is at a 90-degree

angle. From there, lower yourself a bit and then come back to the same elbow
angle.

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 WORKOUT PLAN
MONTH 35 – April/May 2021

B: Feet-elevated inverted row: Elevate your feet onto a surface (the higher the
surface, the more difficult the movement will be). Keep your chest and hips up so
that your entire body moves together as your arms pull you upward.

EXERCISE 3 (CHOOSE ONE):

A: 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.
B: Deficit reverse lunge: Stand on a 3-6” 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: 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.
B: Close-grip 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 5 (CHOOSE ONE):

A: Delt blaster: For the front raises: raise your arms straight out in front of your
torso and parallel to the ground. For the lateral raises: keep a slight bend in your
elbows and lead with your pinkies. For the rear delt raises: bend over into a hip
hinge position keeping your low back arched. Raise your arms out to the side.

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 WORKOUT PLAN
MONTH 35 – April/May 2021

B: 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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 WORKOUT PLAN
MONTH 35 – April/May 2021

DAY 3

EXERCISE 1 (CHOOSE ONE):

A: 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.

Barbell hip thrust pulse: See hip thrust form above. Keep the range of motion
to the top third of the movement to perform small pulses.
B: Knee-banded bodyweight hip thrust: Place a mini-band above your knees.
Actively keep the knees wide - put a lot of tension on the band the whole way
through, both on the way up and down.

EXERCISE 2 (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.

Top 1/3 chin-up: Start at the top of the chin-up and lower yourself a third of the
way down before bringing your chest back up to the bar.
B: 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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 WORKOUT PLAN
MONTH 35 – April/May 2021

EXERCISE 3:
Db walking lunge: Take long strides and keep your front shin vertical. Keep
your torso at a slight lean. You can either hold a dumbbell in both hands or one
dumbbell in either hand.

EXERCISE 4 (CHOOSE ONE):

A: Eccentric-accentuated db single-arm shoulder press: Use the legs for
momentum in this movement. Keep the dumbbell at a 45-degree angle. Start with
the dumbbell at the side of your head and lock out at the top. Lower under control
over 4-seconds.
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.

EXERCISE 5 (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: Shoulder- and foot-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. The farther your
leg is out in front of you, the more hamstrings you will hit.

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 WORKOUT PLAN
MONTH 35 – April/May 2021

GLUTE DAY 1

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.
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.
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.

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 WORKOUT PLAN
MONTH 35 – April/May 2021

GLUTE DAY 2

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.
Band diagonal kickback: Stand on one foot and step 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.
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.

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