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Your program

Day 1 June / July 2019
Day 1 June / July 2019

  • Front-loaded reverse lunge 3 x 10

  • Db single-arm shoulder press 3 x 10
  • Db single-leg 45-degree hyperextension 3 x 10 
  • Single-arm pulldown 3 x 10
  • Double pause single-leg hip thrust (1-second pause at bottom, 3-second pause at top) 3 x 10 
  • Side-lying hip raise 2 x 12 
          Day 2 June / July 2019
          Day 2 June / July 2019

          • B-stance hip thrust 3 x 8 

          • Db bench press 3 x 8
          • B-stance back squat 3 x 8 
          • One-arm row 3 x 8 
          • B-stance deadlift 3 x 8 
          • Pallof press 2 x 10 
          • Band side-lying hip abduction 2 x 20 
                        Day 3 June / July 2019
                        Day 3 June / July 2019

                        • Pause back squat (3-second pause) 3 x 3

                        • Eccentric-accentuated push press (4-second lowering phase) 3 x 5
                        • Eccentric-accentuated RDL (4-second lowering phase) 3 x 5
                        • Chin-up 3 x AMRAP
                        • Knee-banded barbell hip thrust 3 x 12
                        • Cable standing hip abduction 2 x 12

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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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                                    HELP AND SUPPORT

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