Welcome To of Booty by Bret!: Jan-Feb 2023
Welcome To of Booty by Bret!: Jan-Feb 2023
Welcome To of Booty by Bret!: Jan-Feb 2023
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 minute s 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
January - February 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 )
Band 45-Degree Hyperextension Dumbbell Stiff Leg Deadlift Nordic Ham Curl
2 x 20 2 x 15 2x8
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 1-3min
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
Bodyweight
Cable Standing Glute Kickback Band Standing Glute Kickback
Standing Glute 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
Dumbbell Lateral Raise Dumbbell Lateral Raise Water Jug Lateral Raise
3 x 12 3 x 12 3 x 15
Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
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WORKOUT PLAN
January - February 2023
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 )
Machine Seated Hip Abduction Band Seated Hip Abduction Side-Lying Hip Raise
3 x 20 3 x 50 3 x 12 each leg
Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
Dumbbell Prone Rear Delt Raise Dumbbell Prone Rear Delt Raise Water Jug Prone Rear Delt Raise
3 x 12 3 x 12 3 x 12
Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
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WORKOUT PLAN
January - February 2023
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 )
Pause Deadlift
(1-second pause Dumbbell Single-Leg RDL Skater Squat
right off the ground) 3 x 10 each leg 3 x AMRAP each leg
3x5
Rest between sets: 3-5min Rest between sets: 2-4min Rest between sets: 2-3min
Pause Military Press
Arnold Press Pike Push-Up
(3-second bottom pause)
3 x 12 3 x AMRAP
3x5
Rest between sets: 2-4min Rest between sets: 2-3min Rest between sets: 2-3min
Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
Extra Range
Cable Standing Hip Abduction Band Standing Hip Abduction
Side-Lying Hip Abduction
4 x 12 each leg 4 x 20 each leg
4 x 20 each leg
Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
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WORKOUT PLAN
January - February 2023
3 ROUNDS 3 ROUNDS
Knee-Banded
Knee-Banded Glute Bridge
Bodyweight Squat
20
20
Spread Eagle Band Standing
Reverse Hyperextension Diagonal Glute Kickback
20 20 each leg
Foot-Elevated
Bodyweight Curtsy Lunge
Single-Leg Glute Bridge
20 each leg
20 each leg
Band Side-Lying Supine Transverse
Hip Abduction Hip Abduction
20 each leg 20
YTWL Delt Blaster
10/10/10/10 10/10/10
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WORKOUT PLAN
January - February 2023
DAY 1
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WORKOUT PLAN
January - February 2023
C: Bodyweight Standing 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
range of motion. Keep the movement controlled and squeeze your glute at the top.
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WORKOUT PLAN
January - February 2023
DAY 2
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WORKOUT PLAN
January - February 2023
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WORKOUT PLAN
January - February 2023
EXERCISE 7:
Frog Reverse Hyperextension: Set up off of a standard bench with your hips hanging
off and your feet in the frog position. As you lift your legs up, push through your heels.
Keep the movement controlled and a neutral spine.
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WORKOUT PLAN
January - February 2023
DAY 3
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WORKOUT PLAN
January - February 2023
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WORKOUT PLAN
January - February 2023
EXERCISE 5:
Dual-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.
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WORKOUT PLAN
January - February 2023
palm. This will ensure that you’re activating the target muscle throughout the entire
range of motion.
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WORKOUT PLAN
January - February 2023
GLUTE DAY 1
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.
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.
Curtsy Lunge: The goal is to stretch the glute. You don’t need to step back at an
extreme angle, step back at a slight angle and keep your body pointed towards the
front.
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.
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
January - February 2023
GLUTE DAY 2
Knee-Banded Squat: Place a mini band above your knees. Keep the knees out
throughout the movement. Sit down (not back), let your knees drive forward and drop
your hips straight down. You don’t have to come down deep in the squat – focus more
on keeping your knees out.
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.
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.
Supine Transverse Hip Abduction: Place a mini-band above your knees and lay on
the floor. Put your legs in the air with your knees bent at a 90-degree angle. From this
position, push outward as far as you can against the band before returning to the
starting position.
Delt Blaster: Perform 10 reps of front raises, 10 reps of lateral raises, and 10 reps of
bent over rear delt raises with no rest in between.
- Front Raise: Raise your arms straight out in front of your torso until they’re
parallel to the ground.
- 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.
- 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.
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