WORKOUT PLAN

MONTH 42 – October/November 2021

Welcome to Month 42 of Booty by Bret!

This month is a single-leg & dumbbell 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 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 42 – October/November 2021

Day 1
(Choose one option depending on your set up)

Option A Option B Option C

(Full gym access) (Dumbbells/bands) (No equipment)

Long stride bodyweight

Db walking lunge Db walking lunge
walking lunge
3 x 10 each leg 3 x 10 each leg
3 x 30 each leg
Alternating standing single-arm Alternating standing single-arm
Pike push-up
db shoulder press db shoulder press
3 x AMRAP
3 x 8 each arm 3 x 8 each arm
Braced db single-leg RDL Braced db single-leg RDL Nordic ham curl
3 x 8 each leg 3 x 8 each leg 3x5
Band supine
Single-arm pulldown Towel/sheet-assisted chin-up
single-arm pulldown
3 x 10 each arm 3 x AMRAP
3 x 10 each arm
Double pause dual-elevated Double pause dual-elevated Double pause dual-elevated
single-leg hip thrust single-leg hip thrust single-leg hip thrust
(1-second pause at the top, (1-second pause at the top, (1-second pause at the top,
1-second pause at the bottom) 1-second pause at the bottom) 1-second pause at the bottom)
3 x 12 each leg 3 x 12 each leg 3 x 12 each leg

Cable standing hip abduction Band standing hip abduction

------------
3 x 12 each leg 3 x 20 each leg

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MONTH 42 – October/November 2021

Day 2
(Choose one option depending on your set up)

Option A Option B Option C

(Full gym access) (Dumbbells/bands) (No equipment)

Pause back squat Pause goblet squat

Bodyweight squat
(5-second pause) (3-second pause)
3 x 30
3x3 3 x 10
Pause
Pause Spoto press eccentric-accentuated push-up
Db bench press
(3-second pause) (4-second lowering phase,
3 x 10
3x5 1-second pause at the bottom)
3 x AMRAP
Pause deadlift Bent knee reverse
Db stiff leg deadlift
(1-second pause) hyperextension
3 x 10
3x5 3 x 30
Pause military press
Db shoulder press Diamond push-up
(1-second pause at the bottom)
3 x 10 3 x AMRAP
3x3
Pause chin-up
Inverted row Inverted row
(1-second pause at the top)
3 x AMRAP 3 x AMRAP
3x3

Pause barbell hip thrust Deficit bodyweight

Deficit db single-leg hip thrust
(5-second pause) single-leg hip thrust
3 x 10 each leg
3x5 3 x 15 each leg

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MONTH 42 – October/November 2021

Day 3
(Choose one option depending on your set up)

Option A Option B Option C

(Full gym access) (Dumbbells/bands) (No equipment)

Deficit bodyweight
Db Bulgarian split squat Db Bulgarian split squat
Bulgarian split squat
3 x 8 each leg 3 x 8 each leg
3 x 15 each leg
Alternating single-arm Alternating single-arm
Deficit feet-elevated push-up
db low incline press db low incline press
3 x AMRAP
3 x 8 each arm 3 x 8 each arm
Glute dominant bodyweight
Frog reverse hyperextension Frog pump
45-degree hyperextension
3 x 20 3 x 80
3 x 30
Pause inverted row Pause inverted row
One-arm row
(3-second pause) (3-second pause)
3 x 10
3 x AMRAP 3 x AMRAP
Db single-leg Db single-leg Bodyweight single-leg
foot-elevated glute bridge foot-elevated glute bridge foot-elevated glute bridge
3 x 15 each leg 3 x 15 each leg 3 x 20 each leg

Cable standing diagonal Band standing diagonal

glute kickback glute kickback ------------
3 x 12 each leg 3 x 20 each leg

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 WORKOUT PLAN
MONTH 42 – October/November 2021

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
Band seated hip abduction
3-way band glute kickback
(3-ways)
20/20/20 each leg
30/30/30
Knee-banded
Squat pulse/Squat hip thrust pulse/
30/10 Knee-banded hip thrust
20/10

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 42 – October/November 2021

DAY 1

EXERCISE 1 (CHOOSE ONE):

A: Db walking lunge: Take long strides and keep your front shin vertical. Keep
your torso at a slight lean. You can either hold a dumbbell in both hands or one
dumbbell in either hand.
C: Long stride bodyweight walking lunge: Take extra long strides and keep
your front shin vertical.

EXERCISE 2 (CHOOSE ONE):

A: Alternating standing single-arm db 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. Alternate reps throughout the set.
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: Braced db single-leg RDL: Hold onto a stable surface for balance. Bracing
yourself helps muscle activation because it keeps you stable, which helps create
a better hamstring/glute workout. You can perform this movement with a
contralateral (db in opposite hand as working leg) or ipsilateral (db in same hand)
hold, whichever you prefer. Keep the back leg locked in extension. You want this
movement to be the single-leg form of a bilateral Romanian 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.

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EXERCISE 4 (CHOOSE ONE):

A: Single-arm pulldown: Use a D-handle attachment. Start in a pronated grip
and twist on your way down to end in a supinated grip at the bottom. 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. Lay on your back with the band in your hand with pronated grip and
bring the band down to the top of your chest. As you bring the band down, twist
your wrist to end up in a supinated grip at the bottom.
C: Towel/sheet-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).

EXERCISE 5:
Double pause 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. Pause for one-second at
the top, and one-second at the bottom.

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

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MONTH 42 – October/November 2021

DAY 2

EXERCISE 1 (CHOOSE ONE):

A: Pause 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. Pause for 5-seconds at the bottom.
B: Pause 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. Pause for 3-
seconds at the bottom.
C: Bodyweight squat: 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 Spoto 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 a couple inches above your chest and
pause for one second before pushing the bar up. You won’t be bringing the bar to
your 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 3-seconds.
B: Db 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.

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C: Pause eccentric-accentuated 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
under a 4-second count and touch your chest to the floor for a one-second pause
before coming back up.

EXERCISE 3 (CHOOSE ONE):

A: Pause deadlift: 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. As you pull, pause for one-second a couple inches off
the ground (around mid-shin) before standing. 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.
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: Bent knee reverse hyperextension: Set up off of a standard bench or
something of similar height with your hips hanging off and your legs slightly bent.
You can either keep them bent or have straight legs 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 4 (CHOOSE ONE):

A: Pause 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. Pause for one-second at
the bottom.

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B: Db 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: 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 chin-up: Do as many reps as possible. 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. Pause at the top for 1-second.
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 6 (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.
B: Deficit db 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 and place a dumbbell over your hip of the working leg. Tap the glutes
to the ground, then fully extend the hips, pause for 1 second at the top, 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: Deficit bodyweight single-leg hip thrust: See description above. Just use
bodyweight.

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 WORKOUT PLAN
MONTH 42 – October/November 2021

DAY 3

EXERCISE 1 (CHOOSE ONE):

A: Db Bulgarian split squat: Keep your bodyweight over your standing leg,
leaning over the foot. Sit back at an angle (you will end up leaning forward). For
the next leg, match your standing foot, reach back with the new leg, and perform
the set again. You can either hold dumbbells by your side or one in a goblet
position.
C: Deficit bodyweight Bulgarian split squat: See description above, but only
use bodyweight. Stand on a surface that will allow you to sink a bit deeper than
standing on the floor.

EXERCISE 2 (CHOOSE ONE):

A: Alternating single-arm db low incline press: Set up on an incline bench
around 15 degrees. Start down deep in a stretch and have your arms at a 45-
degree angle. Look up and keep your chest up before initiating the press. Don’t
go too deep and lose form. Alternate reps throughout the set.
C: Deficit feet-elevated push-up: You can use dumbbells if you don’t have
access to push-up handles. The deficit allows you to get a greater stretch at the
bottom. 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. Elevate your feet onto any surface. The higher
the surface – the more difficult the movement will be.

EXERCISE 3 (CHOOSE ONE):

A: Glute dominant bodyweight 45-degree hyperextension: Flare the feet out
45-degrees. Come down deep and relax, take a breath and let your upper
back naturally round. Actively tuck your chin and round your upper back. Do not
unravel from that position or hyperextend the back. You will feel the hamstrings
as well.

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B: 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.
C: Frog pump: If possible, set up with a Bosu ball under your head (not
shoulders) to help keep your chin tucked. Place a dumbbell over your lap. Don’t
let your knees fall too far apart, and make sure to drive through your heels into
the ground (versus the full foot). If you don’t feel adequate glute activation, feel
free to try a Glute Loop around your knees.

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.
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.

EXERCISE 5 (CHOOSE ONE):

A: Db single-leg foot-elevated glute bridge: Place a dumbbell over the hip of
your working side. Elevate your working foot onto a platform. Be sure to reach full
hip extension at the top. To feel more glutes, place your foot on the edge of the
platform. To feel more hamstrings, place your heel on top of the platform.
C: Bodyweight single-leg foot-elevated glute bridge: See description above.
Just use bodyweight.

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MONTH 42 – October/November 2021

EXERCISE 6 (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: Place a mini band above your
knees. 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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MONTH 42 – October/November 2021

GLUTE DAY 1

Band seated hip abduction (3-ways): You can either have a wide stance
and move to neutral or a shoulder-width stance and abduct more. The first 30
reps will be leaning back, the next 30 reps will be seated with a 90° hip and knee
angle (upright), and the last 30 reps will be leaning forward. Make sure you lean
forward a lot in the last 30 reps to get a stretch in the glutes.
Squat pulse/Squat: For the squat pulse: Keep the knees out throughout the
movement. Sit down (not back), let your knees drive forward and drop your hips
straight down, then pulse in the bottom 1/3 of ROM. For the bodyweight squat:
Be sure to go deep – but be rhythmic. You can place your hands out in front of
you for a counterbalance.

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MONTH 42 – October/November 2021

GLUTE DAY 2

3-way band glute kickback: Place a band above your knees. Start by abducting
your leg, then at a 45-degree angle backward, then straight back. Tap your foot
on the ground for each.
Knee-banded hip thrust pulse/Knee-banded hip thrust: For the knee-banded
hip thrust pulse: Actively keep the knees wide and only perform the top 1/3 range
of motion. These will look like small pulses at the top of the movement. For the
knee-banded 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.

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