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Your program

Day 1 March / April 2020
Day 1 March / April 2020

  • Db high deficit reverse lunge 3 x 8 each leg

  • Db single-arm bench press 3 x 8 each arm
  • Db single-leg 45-degree hyperextension 3 x 8 each leg
  • One-arm row 2 x 8 each arm
  • B-stance RDL 2 x 8 each leg
  • Delt blaster 2 x 10/10/10
                              Day 2 March / April 2020
                              Day 2 March / April 2020

                              • Skater squat 3 x AMRAP each leg

                              • Db incline press 3 x 8 each arm
                              • Braced single-leg RDL 2 x 8 each leg
                              • Chin-up 3 x AMRAP
                              • Single-leg hip thrust 2 x 20 each leg
                              • Db prone rear delt raise 3 x 12 each arm
                                                              Day 3 March / April 2020
                                                              Day 3 March / April 2020

                                                              • Front-loaded reverse lunge 3 x 8 each leg

                                                              • Db seated shoulder press 3 x 8 each arm
                                                              • B-stance squat 2 x 8 each leg
                                                              • Single arm pulldown 3 x 8 each arm
                                                              • B-stance hip thrust 2 x 10 each leg
                                                              • Db lateral raise 3 x 12 each arm

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                                                                                            Optional full body workouts

                                                                                            Mandatory Glute Workout 1
                                                                                            Mandatory Glute Workout 1

                                                                                            Booty by Bret offers additional and optional Glute Workouts for Members who prefer to workout more than 3-days per week. If desired, please choose 1-2 workouts from the Optional Glute Workout selection.
                                                                                            Mandatory Glute Workout 2
                                                                                            Mandatory Glute Workout 2

                                                                                            Booty by Bret offers additional and optional Glute Workouts for Members who prefer to workout more than 3-days per week. If desired, please choose 1-2 workouts from the Optional Glute Workout selection.

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                                                                                            Contact the Strong by Bret team at: admin@bretcontreras.com or by completing the form below.