WORKOUT PLAN

MONTH 30 – December 2020

Welcome to Month 30 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: Light dumbbells
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 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 30 – December 2020

DAY 1 DAY 2 DAY 3

A : Double pause
barbell hip thrust A : Barbell hip thrust A : Barbell hip thrust 1 ¼
(1-second at top and bottom) 3x3 3 x 10
3x8 B : Partner hip thrust B : Partner hip thrust
B : Partner hip thrust 3 x AMRAP 3 x AMRAP
3 x AMRAP C : Single-leg hip thrust C : Single-leg hip thrust 1 ¼
C : Single-leg hip thrust 3 x 20 each leg 3 x 10 each leg
3 x 20 each leg
A : Weighted chin-up A : Band assisted pull-up A : Neutral-grip pull-up
3x1 3 x 12 3 x AMRAP
B : Sheet/towel assisted chin-up B : Sheet/towel assisted pull-up B : Sheet/towel assisted pull-up
3 x AMRAP 3 x AMRAP 3 x AMRAP
C : Inverted row C : Inverted row C : Inverted row
3 x AMRAP 3 x AMRAP 3 x AMRAP
A : Knee-banded
A : 2 up, 1 down barbell hip thrust
A : Single-leg hip thrust barbell hip thrust
2 x 10 each leg
2 x 20 each leg 2 x 30
B : Eccentric-focused
C : Single-leg hip thrust 1 ¼ B : Knee-banded
knee-banded hip thrust
2 x 10 each leg bodyweight hip thrust
2 x 20
3 x 20
A : Barbell bench press
3x8 A : Military press A : Close-grip bench press
B : Pause band push-up 3x8 3x8
(1-second pause at bottom) B : Pike push-up B : Narrow-width push-up
3x8 3 x AMRAP 3 x AMRAP
C : Pause push-up C : Diamond push-up C : Diamond knee push-up
(1-second pause at bottom) 3 x AMRAP 3 x AMRAP
3 x AMRAP
A : Back squat
3 x 10 A : Db deficit reverse lunge
A : High step-up
B : Goblet squat 3 x 10 each leg
3 x 10 each leg
3 x 15 C : Bodyweight
C : Single-leg box squat
C : Constant-tension deficit reverse lunge
3 x AMRAP each leg
bodyweight squat 3 x 15 each leg
3 x 30
A : Stiff leg deadlift
A : Db 45-degree hyperextension
3 x 10 A : Good morning
3 x 10
B : Db stiff leg deadlift 3 x 10
B : Nordic ham curl
3 x 10 C : Spread eagle
3x5
C : Eccentric single-leg reverse hyperextension
C : Eccentric sliding leg curl
sliding leg curl 3 x 20
3x8
3 x 8 each leg
A : Upright A : Forward lean
A : Cable standing hip abduction
Machine seated hip abduction machine seated hip abduction
3 x 12 each leg
3 x 20 3 x 20
B : Band standing hip abduction
B : Band hip hinge abduction B : Band seated hip abduction
3 x 20 each leg
3 x 30 3 x 50

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 WORKOUT PLAN
MONTH 30 – December 2020

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
Eccentric-focused In/out
knee-banded hip thrust knee-banded hip thrust
20 20
Db lateral raise YTWL
15 10/10/10/10
Band seated hip abduction Side-lying hip raise
20/20/20 12 each leg
Prone rear delt raise RKC plank
15 :20 seconds
Extra range
Zig zag monster walk
side-lying hip abduction
20 steps up, 20 steps back
20 each leg

Perform each glute day as a circuit for 3 rounds –

rest 90 seconds between each round

BE SURE TO DELOAD DURING WEEK 1.

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 WORKOUT PLAN
MONTH 30 – December 2020

DAY 1

Exercise 1 (CHOOSE ONE):

A: Double 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. Pause for 1 second at the top. Drive through the
heels and don’t let your knees cave in. Come down to the bottom of the
movement and pause for 1 second.
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: 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: 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.
B: Sheet/towel assisted chin-up: Place a towel or sheet (tie a knot in one
side) in between the door and doorway and make sure it’s secure. Hold onto the
towel and perform assisted pull-ups (keeping your feet on the ground).
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.

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 WORKOUT PLAN
MONTH 30 – December 2020

Exercise 3 (CHOOSE ONE):

A: 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.
C: Single-leg hip thrust 1 ¼: Center one leg in front of you and 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. Keep a forward
eye gaze and your ribs tucked throughout the movement.

Exercise 4 (CHOOSE ONE):

A: 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.
B: Pause band push-up: Wrap a long resistance band around your hands so
that the band comes 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 for 1 second before coming back up.
C: Pause 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 for 1 second before coming back up.

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 WORKOUT PLAN
MONTH 30 – December 2020

Exercise 5 (CHOOSE ONE):

A: High step-up: Use a surface that is high enough but not too high where you
need to shift laterally or round your back to get up. 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.
C: Single-leg box squat: Find a surface that will allow you squat to parallel.
You can use an aerobic step and risers to find the optimal height. Lift one leg in
the air and sit back onto the surface. Be sure to control the lowering phase
instead of dropping straight down. If you are unable to stand back up on one leg,
you can stand up with both legs.

Exercise 6 (CHOOSE ONE):

A: Db 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: 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.
C: 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.

Exercise 7 (CHOOSE ONE ):

A: Upright machine seated hip abduction: Keep your torso upright and
hold onto the handles next to the seat. Keep tension throughout the movement.
B: 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 30 – December 2020

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: 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: Band assisted pull-up: Wrap a long resistance band around the chin-up
bar and place both feet inside. Use a pronated grip and 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.
B: Sheet/towel assisted pull-up: Place a towel or sheet (tie a knot in one
side) in between the door and doorway and make sure it’s secure. Hold onto the
towel and perform assisted pull-ups (keeping your feet on the ground).
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.

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 WORKOUT PLAN
MONTH 30 – December 2020

Exercise 3 (CHOOSE ONE):

A: Knee-banded barbell hip thrust: Place a mini band above your knees
and keep tension on the band on the way up and down. 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. Drive your knees out against the band the
whole way up AND down.
B: Knee-banded bodyweight hip thrust: 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 4 (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 the face on the
way up. While locking out, push the shoulders high.
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.
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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 WORKOUT PLAN
MONTH 30 – December 2020

Exercise 5 (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: Constant-tension 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 6 (CHOOSE ONE):

A: Stiff leg deadlift: Position yourself to the bar 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 barbell 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.
B: Db 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: You will bridge up with both legs
but only perform the eccentric portion with one leg. 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 with both legs.

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 WORKOUT PLAN
MONTH 30 – December 2020

Exercise 7 (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.
Make sure you are bringing your working leg out as far as you can.

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 WORKOUT PLAN
MONTH 30 – December 2020

DAY 3

Exercise 1 (CHOOSE ONE):

A: Barbell hip thrust 1 ¼: 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. Keep
a forward eye gaze and your ribs tucked throughout the movement.
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: Single-leg hip thrust 1 ¼: Center one leg in front of you and 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. Keep a forward
eye gaze and your ribs tucked throughout the movement.

Exercise 2 (CHOOSE ONE):

A: Neutral-grip pull-up: Use a neutral grip and 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.
B: Sheet/towel assisted pull-up: Place a towel or sheet (tie a knot in one
side) in between the door and doorway and make sure it’s secure. Hold onto the
towel and perform assisted pull-ups (keeping your feet on the ground).
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.

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 WORKOUT PLAN
MONTH 30 – December 2020

Exercise 3 (CHOOSE ONE):

A: 2 up, 1 down barbell hip thrust: Use both legs to come up to the top of
the hip thrust. From here, lift the non-working leg and lower yourself under
control until you reach the bottom. Reset at the top and repeat.
B: Eccentric-focused knee-banded hip thrust: Actively keep the knees
wide and push out as hard as possible during the eccentric phase, and bring your
knees back in on the way up.

Exercise 4 (CHOOSE ONE):

A: 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.
B: Narrow-width push-up: Bring your hands in a bit closer than a standard
push-up and keep your elbows tucked as you descend. Take a deep breath
before you lower yourself and touch your chest to the floor before coming back
up.
C: Diamond knee 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. Perform these from your knees. Take a deep breath before
you lower yourself and touch your chest to the floor before coming back up.

Exercise 5 (CHOOSE ONE):

A: Db deficit reverse lunge: Stand on a 4-12” 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. You can hold one dumbbell in a goblet position or
a dumbbell in each hand.
C: Bodyweight deficit reverse lunge: See description above. Just use
bodyweight.

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 WORKOUT PLAN
MONTH 30 – December 2020

Exercise 6 (CHOOSE ONE):

A: Good morning: Sit back and drop the torso down – imagine there’s a rope
around your hips and you’re being pulled backwards. You want to feel a deep
stretch in the hamstring. Keep your shins vertical and your gaze down at the
bottom of the movement. Ensure your back is flat with no rounding or
hyperextending.
C: Spread eagle reverse hyperextension: Set up off of a standard bench
with your hips hanging off and your legs slightly bent. As you lift your legs up,
spread your legs and have a straight leg at the top of the movement. Come back
down to a bent leg position if you are close to the floor. Keep the movement
controlled and a neutral spine.

Exercise 7 (CHOOSE ONE):

A: Forward lean machine seated hip abduction: Lean forward and hold
onto the rails. Keep tension throughout the movement.
B: Band seated hip abduction: You can either have a wide stance
and move to neutral or a shoulder-width stance and abduct more. You can either
keep an upright or leaning forward position.

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 WORKOUT PLAN
MONTH 30 – December 2020

GLUTE DAY 1

Eccentric-focused knee-banded hip thrust: Actively keep the knees wide

and push out as hard as possible during the eccentric phase, and bring your
knees back in on the way up.
Db 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.
Band seated hip abduction: You can either have a wide stance
and move to neutral or a shoulder-width stance and abduct more. The first
20 reps will be leaning back, the next 20 reps will be seated with a 90° hip
and knee angle (upright), and the last 20 reps will be leaning forward. Make
sure you lean forward a lot in the last 20 reps to get a stretch in the glutes.
Prone rear delt raise: Lay your chest on a 45-degree angled bench. Initiate
the movement by bringing your arms straight out in a T, isolating your rear delt.
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.
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 30 – December 2020

GLUTE DAY 2

In/out knee-banded 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.
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.
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.
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.
Zig zag monster walk: Place the mini-band above your knees. Place your feet
slightly wider than shoulder-width and push your knees out against the band.
Walk forward by stepping out to the side then bringing your following foot to your
lead foot. Repeat this on each side as you walk forward and backward.

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