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Your program

Day 1 February / March 2020
Day 1 February / March 2020

  • Deadlift 1 x 5, 1 x 3, 1 x 1

  • Pause bench press (1-second pause) 1 x 5, 1 x 3, 1 x 1
  • Bulgarian split squat (barbell or dumbbell) 3 x 10 each leg
  • One-arm row 3 x 10 each arm
  • Pause single-leg hip thrust 3 x 10 each leg
  • Band seated hip abduction 3 x 30
                            Day 2 February / March 2020
                            Day 2 February / March 2020

                            • Eccentric-accentuated bench press (4-second lowering phase) 3 x 6

                            • 45-degree hyperextension (barbell or dumbbell) 3 x 12
                            • Chin-up 3 x AMRAP
                            • Back squat 3 x 5
                            • Barbell frog pump 2 x 30
                            • Extra range side-lying hip abduction 2 x 30 each leg
                                                          Day 3 February / March 2020
                                                          Day 3 February / March 2020

                                                          • Romanian deadlift 3 x 8

                                                          • Constant-tension bench press 3 x 12
                                                          • Single-leg box squat 3 x 6 each leg
                                                          • T-bar row 3 x 10
                                                          • Triple pulse knee-banded barbell hip thrust 3 x 8
                                                          • Side-lying hip raise 3 x 12 each leg

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                                                                                      Optional full body workouts

                                                                                      Optional Glute Workout 1
                                                                                      Optional 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.
                                                                                      Optional Glute Workout 2
                                                                                      Optional 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.

                                                                                      Talk about your brand

                                                                                      Talk about your brand

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