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BBB Month 53 Workout Log

The document outlines a 4-week glute training program for September created by Bret consisting of 3 glute-focused workouts per week. Each week includes the same 5 exercises performed as circuits for 3 rounds: band kickbacks, curtsy lunges, planks, squat pulses, and band abductions. The second workout each week switches the first 2 exercises and adds monster walks.

Uploaded by

Krrish Adhana
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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341 views8 pages

BBB Month 53 Workout Log

The document outlines a 4-week glute training program for September created by Bret consisting of 3 glute-focused workouts per week. Each week includes the same 5 exercises performed as circuits for 3 rounds: band kickbacks, curtsy lunges, planks, squat pulses, and band abductions. The second workout each week switches the first 2 exercises and adds monster walks.

Uploaded by

Krrish Adhana
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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BOOTY BY BRET MONTH 53 –

September 2022

Week 1: Day 1 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Week 1: Day 2 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Week 1: Day 3 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:
BOOTY BY BRET MONTH 53 –
September 2022

Week 1: Glute Day 1 R ou n d 1 R ou n d 2 R ou n d 3

Band Standing Glute Kickback 20 each leg

Bodyweight Curtsy Lunge 20 each leg

RKC Plank :20sec

Squat Pulse 30

Band Seated Hip Abduction 50

Week 1: Glute Day 2 R ou n d 1 R ou n d 2 R ou n d 3

Band Quadruped Hip Extension 20 each leg

Knee-Banded In/Out Hip Thrust 20

Band Standing Hip Abduction 20 each leg

Standing Glute Squeeze :20sec

Zig Zag Monster Walk 20 each way


BOOTY BY BRET MONTH 53 –
September 2022

Week 2: Day 1 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Week 2: Day 2 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Week 2: Day 3 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:
BOOTY BY BRET MONTH 53 –
September 2022

Week 2: Glute Day 1 R ou n d 1 R ou n d 2 R ou n d 3

Band Standing Glute Kickback 20 each leg

Bodyweight Curtsy Lunge 20 each leg

RKC Plank :20sec

Squat Pulse 30

Band Seated Hip Abduction 50

Week 2: Glute Day 2 R ou n d 1 R ou n d 2 R ou n d 3

Band Quadruped Hip Extension 20 each leg

Knee-Banded In/Out Hip Thrust 20

Band Standing Hip Abduction 20 each leg

Standing Glute Squeeze :20sec

Zig Zag Monster Walk 20 each way


BOOTY BY BRET MONTH 53 –
September 2022

Week 3: Day 1 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Week 3: Day 2 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Week 3: Day 3 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:
BOOTY BY BRET MONTH 53 –
September 2022

Week 3: Glute Day 1 R ou n d 1 R ou n d 2 R ou n d 3

Band Standing Glute Kickback 20 each leg

Bodyweight Curtsy Lunge 20 each leg

RKC Plank :20sec

Squat Pulse 30

Band Seated Hip Abduction 50

Week 3: Glute Day 2 R ou n d 1 R ou n d 2 R ou n d 3

Band Quadruped Hip Extension 20 each leg

Knee-Banded In/Out Hip Thrust 20

Band Standing Hip Abduction 20 each leg

Standing Glute Squeeze :20sec

Zig Zag Monster Walk 20 each way


BOOTY BY BRET MONTH 53 –
September 2022

Week 4: Day 1 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Week 4: Day 2 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Week 4: Day 3 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:
BOOTY BY BRET MONTH 53 –
September 2022

Week 4: Glute Day 1 R ou n d 1 R ou n d 2 R ou n d 3

Band Standing Glute Kickback 20 each leg

Bodyweight Curtsy Lunge 20 each leg

RKC Plank :20sec

Squat Pulse 30

Band Seated Hip Abduction 50

Week 4: Glute Day 2 R ou n d 1 R ou n d 2 R ou n d 3

Band Quadruped Hip Extension 20 each leg

Knee-Banded In/Out Hip Thrust 20

Band Standing Hip Abduction 20 each leg

Standing Glute Squeeze :20sec

Zig Zag Monster Walk 20 each way

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