WORKOUT PLAN

June-July 2023

Welcome to June-July 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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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 )

Back Squat Goblet Squat Bodyweight Squat

3x6 3 x 15 3 x 20

Rest between sets: 3-4min Rest between sets: 2-4min Rest between sets: 1-2min

Barbell Seated Shoulder Press Dumbbell Seated Shoulder Press Pike Push-Up
3 x 10 3 x 12 3 x AMRAP
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
Bodyweight Reaching
B-Stance Barbell RDL B-Stance Dumbbell RDL
Single-Leg Deadlift
3 x 10 each leg 3 x 12 each leg
3 x 10 each leg
Rest between sets: 3-4min Rest between sets: 2-3min Rest between sets: 1-2min

Neutral-Grip Pull-Up Band Supine Pulldown Inverted Row

3 x AMRAP 3 x 12 3 x AMRAP

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

Bodyweight Standing Glute

Incline Bench Glute Kickback Band Standing Glute Kickback
Kickback Pulse
2 x 12 each leg 2 x 20 each leg
2 x 30 each leg
Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
Long Band Bodyweight
Band Standing Hip Abduction
Standing Hip Abduction Standing Hip Abduction
2 x 20 each leg
2 x 12 each leg 2 x 30 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 )

Bodyweight
Barbell Hip Thrust Partner Hip Thrust
Single-Leg Hip Thrust
3x8 3 x AMRAP
3 x 20 each leg
Rest between sets: 3-4min Rest between sets: 2-4min Rest between sets: 2-3min
Band Push-Up Dumbbell Bench Press Reset Push-Up
3 x 10 3 x 10 3 x AMRAP
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
Bodyweight
Smith Machine Step-Up Dumbbell Step-Up
Deficit Reverse Lunge
3 x 10 each leg 3 x 10 each leg
3 x 15 each leg
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
Forward Reaching Pause Inverted Row
Dumbbell Bent Over Row
Wide Neutral Pulldown (1-second top pause)
3 x 15
3 x 10 3 x AMRAP
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
Eccentric
Seated Leg Curl Gliding Leg Curl
Single-Leg Sliding Leg Curl
2 x 10 2 x 12
2 x 10 each leg
Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
Ankle Weight Extra Range
Band Side-Lying Hip Abduction
Standing Hip Abduction Side-Lying Hip Abduction
2 x 20 each leg
2 x 20 each leg 2 x 30 each leg
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 )

Deadlift Dumbbell Stiff Leg Deadlift Skater Squat

3x6 3 x 12 3 x 8 each leg
Rest between sets: 3-4min Rest between sets: 2-4min Rest between sets: 1-3min
Pause Close-Grip Bench Press
Dumbbell Floor Press Diamond Push-Up
(1-second bottom pause)
3 x 12 3 x AMRAP
3x8
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
5/3/1 Dumbbell Sumo Squat
Band Sumo
(5-second lowering, 3-second Bodyweight Side Lunge
Smith Machine Squat
bottom pause, 1-second rising) 3 x 20 each leg
3x8
3x6
Rest between sets: 3-4min Rest between sets: 2-3min Rest between sets: 1-3min

One-Arm Row Band Seated Row Inverted Row

3 x 10 each arm 3 x 20 3 x AMRAP

Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
Deficit Bodyweight Foot-Elevated
Dumbbell Single-Leg Hip Thrust
Single-Leg Hip Thrust Single-Leg Glute Bridge
2 x 10 each leg
2 x 15 each leg 2 x 20 each leg
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min

Plate Hip Hike Dumbbell Hip Hike Bodyweight Hip Hike

2 x 10 each leg 2 x 10 each leg 2 x 20 each leg

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

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GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
Creepy Band Top Scoop Hip Creepy Band Top Scoop Hip
Thrust Abduction Pulse Thrust Abduction Pulse
20 30
Seated Hip Abduction
Band Standing Glute Kickback
(Leaning Forward)
20 each leg
30
Deficit Split Squat Pulse Squat Pulse
20 each leg 30
Single-Leg Hip Thrust Single-Leg Hip Thrust Pulse
20 each leg 30 each leg
Extra Range Fire Hydrant Side-Lying Hip Abduction
20 each leg 30 each leg

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: 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.
B: 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: 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: Barbell Seated Shoulder 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 tall. Skim right before the face on the
way up. While locking out, push the shoulders high.
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.
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: B-Stance Barbell RDL: Shift your foot placement to where your back toe pointed
outwards and roughly lined up with the back of the heel of the front foot, come up on
back toe. Take a breath and sit back as you lower the barbell to your knee and come
back up to the beginning position. Keep a good arch in your back and sit back as far as
you can as you come down. Your shins should stay vertical throughout the whole
movement.

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B: B-Stance Dumbbell RDL: Shift your foot placement to where your back toe pointed
outwards and roughly lined up with the back of the heel of the front foot, come up on
back toe. Take a breath and sit back as you lower the dumbbells to your knee and come
back up to the beginning position. Keep a good arch in your back and sit back as far as
you can as you come down. Your shins should stay vertical throughout the whole
movement.
C: Bodyweight Reaching Single-Leg Deadlift: This is more to work on your balance
rather than strength and helps teach a better hinge pattern. You will want to stand on
one leg and hinge at the hips while reaching far out in front of you. Let your non working
leg follow your torso so they are in one straight line at the bottom of the movement.

EXERCISE 4 (CHOOSE ONE):

A: Neutral-Grip Pull-Up: 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.
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: Incline Bench Glute Kickback: Set the incline bench at 45 degrees and attach the
ankle cuff to the cable column. Wedge your non-working knee into the bench and brace
yourself by holding onto the top of the bench. You can either keep your leg straight and
kick straight back or bend your knee as you come into the cable column.
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.
C: Bodyweight Standing Glute Kickback Pulse: 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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EXERCISE 6 (CHOOSE ONE):

A: Long Band Standing Hip Abduction: Attach a long resistance band to a stable
column. Come out far enough to where there is tension in the band even at the bottom
of the rep. Angle your non-working leg to be parallel with the band, so it doesn’t rub up
against your leg as you abduct. You can also attach a cable cuff to the long band if you
have access to it.
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: Bodyweight Standing Hip Abduction: 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.

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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.
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.

EXERCISE 2 (CHOOSE ONE):

A: Band Push-Up: Place your hands at the ends of the long resistance band and place
the band across your upper back. 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.
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: Smith Machine Step-Up: Use a surface that allows your thigh to be around parallel
with the ground/allows you to fully stand without the bar hitting the top of the smith
machine. 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.
B: 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.
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: Forward Reaching Wide Neutral Pulldown: Attach either a wide grip neutral bar or
a standard bar (you’ll use a wide overhand grip) to the lat pulldown machine. Lean back
a bit and protract (reach forward) your shoulder blades as your starting position and at
the top of each rep. Stay with your back at the same angle throughout the whole 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 one second at the
top.

EXERCISE 5 (CHOOSE ONE):

A: 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.

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B: Gliding Leg Curl: Set up a platform in front of a squat rack at a distance that allows
your legs to stay straight at the start of the rep. Hang from the barbell on the squat rack
and place your feet on the platform. Keep a bit of flexion in your hips and pull your
whole body forward. The higher the platform elevation, the harder the exercise will be.
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: 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.
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: Extra Range Side-Lying Hip Abduction: Lie on your side on a bench with your legs
(from the knee down) hanging past the edge of the bench. If possible, get another seat
or box of equal height for your bottom leg to rest on. Make sure that you keep the hip
internally rotated (toes pointing down) and that you achieve a deep stretch at the bottom
of the movement. Position your top arm so that you can feel your upper glute with your
palm. This will ensure that you’re activating the target muscle throughout the entire
range of motion.

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June-July 2023

DAY 3

EXERCISE 1 (CHOOSE ONE):

A: 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.
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: 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 2 (CHOOSE ONE):

A: Pause Close-Grip Bench Press: To figure out your optimal grip, bring your hands in
one hand space in from your normal bench press grip. Keep the elbows tucked. You’ll
feel it more in your triceps, front delts, and upper pec area. Make sure you come down
all the way and touch your torso. Pause for 1 second at the bottom.
B: Dumbbell Floor Press: Keep your arms at a 45-degree angle (neutral position).
Bring your arms down to touch the ground before pushing back up.
C: Diamond Push-Up: Create a diamond shape by touching your pointer finger and
thumb of both hands together in a narrow width. Let your elbows drift out as you
descend. Take a deep breath before you lower yourself and touch your chest to the
floor before coming back up.
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EXERCISE 3 (CHOOSE ONE):

A: Band Sumo Smith Machine Squat: Attach a long band to both sides of the smith
machine. Take a very wide stance with toes flared at 45 degrees. Lean into the bar a bit
so you’re able to stay more upright.
B: 5/3/1 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. Lower under 5 seconds, pause at the
bottom for 3 seconds.
C: Bodyweight Side Lunge: Step out to the side and lunge down as far as you can
while keeping the non-working leg straight.

EXERCISE 4 (CHOOSE ONE):

A: One-Arm Row: Post off of a bench or a higher surface and assume a wide athletic
stance. Keep the chest up, sink down deep with the working arm, get a good stretch
before coming back up. You’re not twisting the torso – just stretching the scapular
retractor.
B: Band Seated Row: Wrap a long resistance band around a stable surface and attach
a V-handle around the end of the band. Sit on a bench and move back far enough to
where there is tension on the band throughout the whole rep. Initiate the pull by
squeezing your shoulder blades together instead of pulling with your arms.
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: Deficit Bodyweight Single-Leg Hip Thrust: Elevate your working foot onto a short
platform (even one step is adequate) to create a small deficit. 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.
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.

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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 6 (CHOOSE ONE):

A: Plate Hip Hike: Hold a plate with your arm straight on your non-working leg. Stand
on a platform with your non-working leg hanging off. Laterally tilt your hips so that your
non-working leg dips down and then tilt your hips in the opposite direction as you
slightly abduct your non-working leg.
B: Dumbbell Hip Hike: See hip hike form above. Just use a dumbbell.
C: Bodyweight Hip Hike: See hip hike form above. Just use bodyweight.

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GLUTE DAY 1

Creepy Band Top Scoop Hip Thrust Abduction Pulse: Start at the bottom of a knee-
banded hip thrust. As you come up to the top, perform an extreme posterior pelvic tilt
(you don’t have to fully extend your hips). Keep a hollow torso and keep holding the
pelvic tilt throughout the whole set. From the top, you will abduct against the band as
small pulses.
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.
Deficit Split Squat Pulse
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.
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.

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GLUTE DAY 2

Creepy Band Top Scoop Hip Thrust Abduction Pulse: Start at the bottom of a knee-
banded hip thrust. As you come up to the top, perform an extreme posterior pelvic tilt
(you don’t have to fully extend your hips). Keep a hollow torso and keep holding the
pelvic tilt throughout the whole set. From the top, you will abduct against the band as
small pulses.
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.
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.
Single-Leg Hip Thrust Pulse: Center one leg in front of you. Keep the range of motion
to the top third of the movement to perform small pulses. 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.
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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