WORKOUT PLAN

April-May 2023

Welcome to April-May 2023 of Booty by Bret!

This month is a StrongLifting 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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April-May 2023

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

1 x 1, 3 x 3* 3 x 15 3 x 30

Rest between sets: 3-5min Rest between sets: 2-4min Rest between sets: 2-3min
Pause Barbell Bench Press
Dumbbell Bench Press Reset Push-Up
(1-second bottom pause)
3 x 12 3 x AMRAP
1 x 1, 3 x 3*
Rest between sets: 3-4min Rest between sets: 2-3min Rest between sets: 2-3min
Dumbbell Eccentric Single-Leg
Dumbbell Stiff Leg Deadlift
45-Degree Hyperextension Sliding Leg Curl
3 x 12
2 x 12 3 x 10 each leg
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
Band Supine
Supinated Pulldown Inverted Row
Single-Arm Pulldown
4x5 3 x AMRAP
3 x 12 each arm
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
Pause Bodyweight
Barbell + Band Hip Thrust Dumbbell Single-Leg Hip Thrust Single-Leg Hip Thrust
3 x 10 3 x 10 each leg (3-second top pause)
3 x 12 each leg
Rest between sets: 3-4min Rest between sets: 2-3min Rest between sets: 2-3min
Cable Standing Hip Abduction Band Standing Hip Abduction Side-Lying Hip Abduction
3 x 12 each leg 3 x 20 each leg 3 x 30 each leg
Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

Barbell Curl Dumbbell Curl Bodyweight “Fake” Curl

3 x 10 3 x 10 3 x 12

Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
*Work up to comfortable 1RM, then do 3 x 3 with 85% of that load

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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
1 x 1, 3 x 3* 3 x AMRAP
3 x 20 each leg
Rest between sets: 3-5min Rest between sets: 3-4min Rest between sets: 2-3min
Dumbbell
Military Press Pike Push-Up
Standing Shoulder Press
1 x 1, 3 x 3* 3 x AMRAP
3 x 12
Rest between sets: 3-4min Rest between sets: 2-3min Rest between sets: 2-3min
Bodyweight
Belt Squat (or Leg Press) Dumbbell Step-Up
High Deficit Reverse Lunge
3x8 3 x 10 each leg
3 x 15 each leg
Rest between sets: 3-4min Rest between sets: 2-3min Rest between sets: 2-3min

Cable Seated Row Dumbbell Bent Over Row Inverted Row

3 x 12 3 x 12 3 x AMRAP

Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
Nordic Ham Curl (3 x 5)
Dumbbell Lying Leg Curl Sliding Leg Curl
OR
3 x 12 3 x AMRAP
Lying Leg Curl (3 x 8)
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
Lateral Raise
(Can use water jugs)
2 x 15
Rest between sets: 1-2min

Machine Seated Hip Abduction Band Seated Hip Abduction Side-Lying Hip Raise
3 x 20 3 x 30 3 x 12 each leg

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

*Work up to comfortable 1RM, then do 3 x 3 with 85% of that load

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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 Deadlift Nordic Ham Curl

1 x 1, 3 x 3* 3 x 10 3x5

Rest between sets: 3-5min Rest between sets: 2-4min Rest between sets: 2-3min
Pause Inverted Row
Weighted Chin-Up Band Supine Pulldown
(3-second top pause)
1 x 1, 3 x 3* 3 x 10
3 x AMRAP
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min

Deficit Smith Machine Reverse Lunge

(2 x 10 each leg) Bodyweight
Dumbbell Reverse Lunge
OR Low Deficit Reverse Lunge
3 x 12 each leg
Deficit Dumbbell Reverse Lunge 3 x 20 each leg
(3 x 10 each leg)
Rest between sets: 3-4min Rest between sets: 2-3min Rest between sets: 2-3min

Pause Close-Grip Bench Press Dumbbell

Diamond Push-Up
(1-second bottom pause) Neutral-Grip Bench Press
3 x AMRAP
3x3 3 x 12
Rest between sets: 3-4min Rest between sets: 2-3min Rest between sets: 2-3min
Pause Barbell Hip Thrust Pause Partner Hip Thrust Bodyweight
(5-second top pause) (3-second top pause) Single-Leg Hip Thrust 1 ¼
3x5 3 x AMRAP 3 x 12 each leg
Rest between sets: 3-4min Rest between sets: 2-3min Rest between sets: 2-3min

Bent Over Rear Delt Raise

(Can use water jugs)
2 x 15
Rest between sets: 1-2min

Cable Standing Band Standing Bodyweight Standing

Diagonal Glute Kickback Diagonal Glute Kickback Diagonal Glute Kickback Pulse
3 x 12 each leg 3 x 20 each leg 3 x 30 each leg

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

*Work up to comfortable 1RM, then do 3 x 3 with 85% of that load

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April-May 2023

GLUTE DAY 1 GLUTE DAY 2

(Mandatory) (Mandatory)

3 ROUNDS 3 ROUNDS
Band Seated Hip Abduction
Curtsy Bulgarian Split Squat
(Leaning Forward)
15 each leg
30
3-Way Band
Goblet Squat Pulse
Standing Glute Kickback
30
15/15/15 each leg
Band Quadruped
RKC Plank
Hip Extension
:20sec
20 each leg
Band Seated Hip Abduction
Single-Leg Hip Thrust Pulse
(Leaning Forward)
12 each leg
30
Band Standing
----- Diagonal Glute Kickback
20 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. Work up to a comfortable 1
rep max, then do 3 x 3 with 85% of that load.
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: Pause Barbell Bench Press: Find your optimal grip and line the bar with your
nose/mouth area. At the start of the rep, lock out the arms, center and settle the bar,
take a deep breath, and lower the bar to the chest. Your elbows should stay under the
bar. You want leg drive throughout the movement (be on your toes, knees turned out,
glutes turned on, chest up, low back is arched to spare your shoulders). On the way
down, think of rowing your body to the bar - this helps you keep your chest up and use
your lats. On the way up, think of pushing your body into the bench away from the bar.
Pause at the bottom for 1 second at the bottom. Work up to a comfortable 1 rep max,
then do 3 x 3 with 85% of that load.
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: 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.
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: 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 4 (CHOOSE ONE):

A: Supinated Pulldown: Take an underhand grip on the bar. Get a full stretch at the
top and pull the bar to your chest. If coming down deep enough to reach your chest is
uncomfortable, then you can come down to below the chin.
B: Band Supine 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.

EXERCISE 5 (CHOOSE ONE):

A: Barbell + Band Hip Thrust: If you have access to a Hip Thruster, you will attach a
S/M Regular Glute Loop to each side of the bar (inside the plates) and around the pegs
that come out from the side of the platform. If you don’t, you can attach these to very
heavy dumbbells. This adds extra resistance at the top of the 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.
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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: 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 6 (CHOOSE ONE):

A: Cable Standing Hip Abduction: Start with the cable in front of you with tension on
your working leg. Begin in a full stretch towards the center of the body and keep your
foot internally rotated as you bring the leg out.
B: Band Standing Hip Abduction: Use a mini band around the top of your knees. Both
legs are working during this movement (the working leg dynamically, the standing leg
statically) so you will want to rest 30 seconds between each leg. Extend your working
leg behind you to be in full hip extension. Make sure you are bringing your working leg
out as far as you can.
C: 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.

EXERCISE 7 (CHOOSE ONE):

A: Barbell Curl: Hold the barbell with a supinated grip. Keep your elbows locked by
your side and flex your elbows to bring the bar to the top of your chest. Try to not use
momentum.
B: Dumbbell Curl: Hold the dumbbells with a supinated grip. Keep your elbows locked
by your side and flex your elbows to bring the dumbbells to the top of your chest. Try to
not use momentum. You can also start with a neutral grip at the bottom and supinate
your hands as you bring the dumbbells up to your chest.
C: Bodyweight “Fake” Curl: Keep your hands supinated, but you won’t be holding
onto anything. Squeeze your biceps as hard as you can as you flex your elbows. Keep
flexing throughout the whole range of motion.

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April-May 2023

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. Work up to a comfortable 1 rep
max, then do 3 x 3 with 85% of that load.
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: Military Press: Start with a narrow grip on the bar. Keep elbows in, lean back
slightly, and place the bar close to the suprasternal notch. Once the bar passes your
head, push your head through and stand tall. Skim right before the face on the way up.
While locking out, push the shoulders high. Work up to a comfortable 1 rep max, then
do 3 x 3 with 85% of that load.
B: 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.
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.

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EXERCISE 3 (CHOOSE ONE):

A (option 1): Belt Squat: Place the belt around the top of your hips and clip it into the
device. Hold onto the handles and stand up to get into place before starting the set. As
you descend, drop your hips straight down and let your knees travel forward.
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.
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 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.

EXERCISE 4 (CHOOSE ONE):

A: Cable Seated Row: Pull the handle out to where there is tension in the cable when
your arms are straight out in front of you. Initiate the movement by squeezing your
shoulder blades together and pull the handle towards the breast line. Be sure to reach
full extension at the elbows before pulling back into your body.
B: 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: 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): 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.
A (option 2): Lying Leg Curl: Be sure to adjust the settings to your limb length so the
pad lies right above your ankles.
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B: Dumbbell Lying Leg Curl: Lay prone on the bench with your knees at one end and
hold onto either the other end of the bench or the bottom structure. Bend your knees to
a 90-degree angle to bring your feet up in the air. Have a partner place a dumbbell in
between your feet. Fully extend your knees before coming back up to the top.
C: Sliding Leg Curl: You can use sliders, paper plates, towels, or socks on a slick
surface. Start by bridging your hips up and bringing your knees to a 90-degree angle.
Slide your legs all the way to the bottom and slide them back up to a 90-degree angle in
your knees. Keep your hips high throughout the whole movement. Control the lowering
phase.

EXERCISE 6:
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. You can use water jugs if you’re working out from home.

EXERCISE 7 (CHOOSE ONE):

A: Machine Seated Hip Abduction: You can either lean forward and hold onto the rails
or stay upright and hold onto the handles at the side. Keep tension throughout the
movement. You can add an AirEx pad between your leg and the cushion if you need
more range of motion.
B: Band Seated Hip Abduction: You can either have a wide stance and move to
neutral or a shoulder-width stance and abduct more. Lean forward significantly to hit the
lower glutes more.
C: Side-Lying Hip Raise: Post up on your elbow in a side-lying plank position. Position
the hips and knees at a 90-90° angle. Drive through the knee with maximum hip
separation at the top of each rep. Extend up as high as you can! You’ll feel the exercise
in both glutes. Take your time with the eccentric (lowering) phase.

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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. Work up to a
comfortable 1 rep max, then do 3 x 3 with 85% of that load.
B: Dumbbell Deadlift: You will want to mimic the barbell deadlift. Start with a narrow
stance and keep the dumbbells in front of your body. Bend your knees after the
dumbbell pass the knees as you would with the conventional deadlift.
C: Nordic Ham Curl: Lower slowly, focusing on the eccentric phase and then push
back up explosively or crawl back up to the starting position. If you do have a training
partner, they will put their thighs up against the soles of your feet and place most of their
weight over your ankles during the movement.

EXERCISE 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 perform band assisted or eccentric
chin-ups if you are unable to perform bodyweight reps. Work up to a comfortable 1 rep max,
then do 3 x 3 with 85% of that load.
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: Pause Inverted Row: If possible, elevate your feet to increase difficulty. If it’s difficult to
maintain form or reach full range of motion, your feet can be planted on the floor with the
knees bent. Regardless, keep your chest and hips up so that your entire body moves
together as your arms pull you upward. Pause at the top for 3 seconds.

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EXERCISE 3 (CHOOSE ONE):

A (option 1): Deficit Smith Machine Reverse Lunge: Get in position under the smith
machine bar and unrack it. Step on a 3-5” platform. Take a far step back, sink back
deep, and lean forward. The back knee should almost touch the ground. Sink into the
back hip. You can use a barbell if you don’t have access to a smith machine.
A (option 2): 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.
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.
C: Bodyweight Low Deficit Reverse Lunge: Stand on a 1-2” 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: 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 Neutral-Grip Bench Press: Using dbs allows you to get a deeper stretch.
Keep your arms at a 45-degree angle (neutral position) with a neutral grip (palms facing
each other). Get a stretch at the bottom and push through to the top.
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.

EXERCISE 5 (CHOOSE ONE):

A: Pause Barbell Hip Thrust: Keep a forward eye gaze while keeping the chin tucked.
Maintain a flat torso and make sure to reach full hip extension with a slight posterior
pelvic tilt. Drive through the heels and don’t let your knees cave in. You can either come
down and touch the bar to the ground or reverse in midair, whichever you prefer. If you
do reverse in midair, make sure you come down deep. Pause at the top for 5 seconds.

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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 at the top for 3 seconds.
C: Bodyweight Single-Leg Hip Thrust 1 ¼: Center one leg in front of you. Tap the
glutes to the ground. Fully extend the hips, come down ¼ of the way and re-lock the
hips at full extension, then lower under control. This is one rep.

EXERCISE 6:
Bent Over Rear Delt Raise: You can bend over to the bottom of a RDL if you don’t
have access to an adjustable bench or put the adjustable bench to a high setting and
rest your chest on the incline with your chin over the edge of the bench. Initiate the
movement by bringing your arms straight out in a T, isolating your rear delts. Make sure
your arms are at a 90-degree angle with your body, you don’t want to bring your arms
backward on the way up. You can use water jugs if you’re working out from home.

EXERCISE 7 (CHOOSE ONE):

A: Cable Standing Diagonal Glute Kickback: Stand on one foot and kick one leg out
to the side at a 45-degree angle.
B: 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.
C: Bodyweight Standing Diagonal Glute Kickback Pulse: Bend over and hold onto a
stable surface for support. Kick one leg out at a 45-degree angle and only perform the
top half. Keep the movement controlled and squeeze your glute at the top.

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April-May 2023

GLUTE DAY 1

Curtsy Bulgarian Split Squat: Set up for a standard Bulgarian split squat with your
back foot elevated. As you descend, you will reach your opposite hand towards the
outside of your working foot. This will put a bit more stretch on the working glute.
3-Way Band Standing Glute Kickback: Place a mini band above your knees. Start by
abducting your leg out to the side, then at a 45-degree angle backward, then straight
back. You can either tap your foot with each step or keep it off the ground.
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.
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.

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GLUTE DAY 2

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.
Goblet Squat Pulse: 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, then pulse in the bottom 1/3 of ROM.
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.
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.
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.

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