BBB Month 28 Workout Plan
BBB Month 28 Workout Plan
BBB Month 28 Workout Plan
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:
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.
**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 28 – October 2020
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WORKOUT PLAN
MONTH 28 – October 2020
3 ROUNDS 3 ROUNDS
Lunge isohold Knee-banded glute bridge
:30 sec 30
Crucifix hold Lean away lateral raise
:20 sec 15 each arm
Side-lying hip raise Band side-lying hip abduction
10 each leg 20 each leg
Alternating prone
Prone trap raise
rear delt raise
20
10/10
Quadruped leg swing RKC plank
30 each leg :20 sec
Band quadruped
Alternating front raise
hip extension
10/10
20 each leg
Extra range
Band hip hinge abduction
side-lying hip abduction
20
30 each leg
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WORKOUT PLAN
MONTH 28 – October 2020
DAY 1
Exercise 4:
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:
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.
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WORKOUT PLAN
MONTH 28 – October 2020
DAY 2
Exercise 4:
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.
Exercise 5:
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.
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WORKOUT PLAN
MONTH 28 – October 2020
DAY 3
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WORKOUT PLAN
MONTH 28 – October 2020
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WORKOUT PLAN
MONTH 28 – October 2020
GLUTE DAY 1
Lunge isohold: Take a far step back, sink back deep, and lean forward. The
back knee should almost touch the ground. To make this more quad-dominant,
take a short stride back, and stay very upright while the knee travels very far
forward. Sink into the back hip. Hold this position for 30 seconds.
Crucifix hold: Hold a dumbbell in each hand with a pronated grip out to your
side (parallel with the ground). Hold this position for 20 seconds.
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.
Alternating prone rear delt raise: Bend over to the bottom of a Romanian
deadlift position if you don’t have a surface to lean your chest on. Initiate the
movement by bringing your arms straight out in a T, isolating your rear delts.
Make sure your arms are at a 90-degree angle with your body, you don’t want to
bring your arms backward on the way up. Alternate between neutral grip and
pronated grip.
Quadruped leg swing: Get on all fours on a bench, leaving one leg hanging on
the side. Keep a slight bend in your working knee as you swing your leg back. Do
not hyperextend at the top, keep a straight line with your body.
Alternating front raise: Raise your arms straight out in front of your torso until
they’re parallel to the ground. Alternate between neutral grip and pronated grip.
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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WORKOUT PLAN
MONTH 28 – October 2020
GLUTE DAY 2
Knee-banded glute bridge: Actively keep the knees wide - put a lot of tension
on the band the whole way through, both on the way up and down.
Lean away lateral raise: Hold onto a stable surface and lean your body out 45-
degrees. 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.
Band side-lying hip abduction: Lie on your side, place a mini band above your
knees, 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.
Prone trap raise: Bend over to the bottom of a Romanian deadlift. Notice that if
you were watching from above, your body and arms would form a “Y” at the top
of the movement.
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 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.
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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