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BBB Month 24 Workout Log

This document outlines a 4-week glute and lower body workout program. Each week follows the same structure: 3 full body workout days that include sets of glute, vertical pull, quad, upper body, and hamstring exercises. Additionally, there are 2 dedicated glute days per week that include exercises like side-lying hip abduction, frog pumps, banded cha-chas, and band hip hinge abductions, completed in 3 rounds. The workouts provide a progression over 4 weeks but do not include details on exercises, sets, reps, or rest.

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luniblue
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235 views8 pages

BBB Month 24 Workout Log

This document outlines a 4-week glute and lower body workout program. Each week follows the same structure: 3 full body workout days that include sets of glute, vertical pull, quad, upper body, and hamstring exercises. Additionally, there are 2 dedicated glute days per week that include exercises like side-lying hip abduction, frog pumps, banded cha-chas, and band hip hinge abductions, completed in 3 rounds. The workouts provide a progression over 4 weeks but do not include details on exercises, sets, reps, or rest.

Uploaded by

luniblue
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 24 – June/July 2020

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

Glute dominant:

Vertical pull:

Quad dominant:

Upper body press:

Hamstring dominant:

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

Glute dominant:

Vertical pull:

Hamstring dominant:

Upper body press:

Kickback:

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

Glute dominant:

Vertical pull:

Quad dominant:

Upper body press:

Hamstring dominant:
BOOTY BY BRET MONTH 24 – June/July 2020

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

Extra range side-lying hip abduction


10/10/10 each leg

Frog pump 60

Side-lying hip raise 10 each leg

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

Banded cha-cha 30 each leg

Squat pulse 30

Band hip hinge abduction (3-second pause)


10
BOOTY BY BRET MONTH 24 – June/July 2020

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

Glute dominant:

Vertical pull:

Quad dominant:

Upper body press:

Hamstring dominant:

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

Glute dominant:

Vertical pull:

Hamstring dominant:

Upper body press:

Kickback:

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

Glute dominant:

Vertical pull:

Quad dominant:

Upper body press:

Hamstring dominant:
BOOTY BY BRET MONTH 24 – June/July 2020

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

Extra range side-lying hip abduction


10/10/10 each leg

Frog pump 60

Side-lying hip raise 10 each leg

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

Banded cha-cha 30 each leg

Squat pulse 30

Band hip hinge abduction (3-second pause)


10
BOOTY BY BRET MONTH 24 – June/July 2020

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

Glute dominant:

Vertical pull:

Quad dominant:

Upper body press:

Hamstring dominant:

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

Glute dominant:

Vertical pull:

Hamstring dominant:

Upper body press:

Kickback:

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

Glute dominant:

Vertical pull:

Quad dominant:

Upper body press:

Hamstring dominant:
BOOTY BY BRET MONTH 24 – June/July 2020

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

Extra range side-lying hip abduction


10/10/10 each leg

Frog pump 60

Side-lying hip raise 10 each leg

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

Banded cha-cha 30 each leg

Squat pulse 30

Band hip hinge abduction (3-second pause)


10
BOOTY BY BRET MONTH 24 – June/July 2020

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

Glute dominant:

Vertical pull:

Quad dominant:

Upper body press:

Hamstring dominant:

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

Glute dominant:

Vertical pull:

Hamstring dominant:

Upper body press:

Kickback:

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

Glute dominant:

Vertical pull:

Quad dominant:

Upper body press:

Hamstring dominant:
BOOTY BY BRET MONTH 24 – June/July 2020

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

Extra range side-lying hip abduction


10/10/10 each leg

Frog pump 60

Side-lying hip raise 10 each leg

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

Banded cha-cha 30 each leg

Squat pulse 30

Band hip hinge abduction (3-second pause)


10

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