Scribd
Upload
163 views8 pages

BBB Month 47

This document outlines a 4-week glute and lower body workout program. Each week consists of 3 full body workout days that include 7 exercises each, as well as 2 dedicated glute days with 5 glute-focused exercises split into 3 rounds. The specific exercises are not provided, only the sets and repetitions for each.

Uploaded by

gu gu
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
163 views8 pages

BBB Month 47

This document outlines a 4-week glute and lower body workout program. Each week consists of 3 full body workout days that include 7 exercises each, as well as 2 dedicated glute days with 5 glute-focused exercises split into 3 rounds. The specific exercises are not provided, only the sets and repetitions for each.

Uploaded by

gu gu
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
You are on page 1/ 8

BOOTY BY BRET MONTH 47 –

March/April 2022

We e k 1 : Day 1 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Exercise 7:

We e k 1 : Day 2 Set 1 Set 2 Set 3/Set 4

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Extra Range Side-Lying Hip Abduction


1 x 30, 1 x 25, 1 x 20 each leg

We e k 1 : Day 3 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Exercise 7:
BOOTY BY BRET MONTH 47 –
March/April 2022

We e k 1 : Glute Day 1 Round 1 Round 2 Round 3

Knee-Banded Glute Bridge 20

Band Standing Glute Kickback 20 each leg

Banded Cha-Cha 3 x 20 each leg

Side-Lying Hip Raise 3 x 10 each leg

Band Quadruped Diagonal Kickback


20 each leg

We e k 1 : Glute Day 2 Round 1 Round 2 Round 3

Band Seated Hip Abduction 50

Single-Leg Hip Thrust Pulse 20 each leg

Knee-Banded In/Out Hip Thrust 20

Deficit Split Squat Pulse 20 each leg

Band Side-Lying Hip Abduction 20 each leg


BOOTY BY BRET MONTH 47 –
March/April 2022

We e k 2 : Day 1 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Exercise 7:

We e k 2 : Day 2 Set 1 Set 2 Set 3/Set 4

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Extra Range Side-Lying Hip Abduction


1 x 30, 1 x 25, 1 x 20 each leg

We e k 2 : Day 3 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Exercise 7:
BOOTY BY BRET MONTH 47 –
March/April 2022

We e k 2 : Glute Day 1 Round 1 Round 2 Round 3

Knee-Banded Glute Bridge 20

Band Standing Glute Kickback 20 each leg

Banded Cha-Cha 3 x 20 each leg

Side-Lying Hip Raise 3 x 10 each leg

Band Quadruped Diagonal Kickback


20 each leg

We e k 2 : Glute Day 2 Round 1 Round 2 Round 3

Band Seated Hip Abduction 50

Single-Leg Hip Thrust Pulse 20 each leg

Knee-Banded In/Out Hip Thrust 20

Deficit Split Squat Pulse 20 each leg

Band Side-Lying Hip Abduction 20 each leg


BOOTY BY BRET MONTH 47 –
March/April 2022

We e k 3 : Day 1 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Exercise 7:

We e k 3 : Day 2 Set 1 Set 2 Set 3/Set 4

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Extra Range Side-Lying Hip Abduction


1 x 30, 1 x 25, 1 x 20 each leg

We e k 3 : Day 3 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Exercise 7:
BOOTY BY BRET MONTH 47 –
March/April 2022

We e k 3 : Glute Day 1 Round 1 Round 2 Round 3

Knee-Banded Glute Bridge 20

Band Standing Glute Kickback 20 each leg

Banded Cha-Cha 3 x 20 each leg

Side-Lying Hip Raise 3 x 10 each leg

Band Quadruped Diagonal Kickback


20 each leg

We e k 3 : Glute Day 2 Round 1 Round 2 Round 3

Band Seated Hip Abduction 50

Single-Leg Hip Thrust Pulse 20 each leg

Knee-Banded In/Out Hip Thrust 20

Deficit Split Squat Pulse 20 each leg

Band Side-Lying Hip Abduction 20 each leg


BOOTY BY BRET MONTH 47 –
March/April 2022

We e k 4 : Day 1 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Exercise 7:

We e k 4 : Day 2 Set 1 Set 2 Set 3/Set 4

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Extra Range Side-Lying Hip Abduction


1 x 30, 1 x 25, 1 x 20 each leg

We e k 4 : Day 3 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Exercise 7:
BOOTY BY BRET MONTH 47 –
March/April 2022

We e k 4 : Glute Day 1 Round 1 Round 2 Round 3

Knee-Banded Glute Bridge 20

Band Standing Glute Kickback 20 each leg

Banded Cha-Cha 3 x 20 each leg

Side-Lying Hip Raise 3 x 10 each leg

Band Quadruped Diagonal Kickback


20 each leg

We e k 4 : Glute Day 2 Round 1 Round 2 Round 3

Band Seated Hip Abduction 50

Single-Leg Hip Thrust Pulse 20 each leg

Knee-Banded In/Out Hip Thrust 20

Deficit Split Squat Pulse 20 each leg

Band Side-Lying Hip Abduction 20 each leg

You might also like