TABLE OF

CONTENTS
01 ABOUT ME
BAB

02 INTRO TO PEACHES
WHAT TO EXPECT

03 PROGRAM EXPLANATIONS
HOW TO READ THE PROGRAM, ABBREVIATIONS,
AND OTHER IMPORTANT NOTES

04 WORKOUTS BEGIN (WEEK 1)

IT'S TIME TO START BUILDING YOUR PEACH

13 WEEK 2
PEACHES PROGRAM

20 WEEK 3
PEACHES PROGRAM

27 WEEK 4
PEACHES PROGRAM
 ABOUT BROOKE
ABOUT ME
Resilient, relentless and real, Brooke
Ence is a Utah native and elite CrossFit
athlete who slays PRs with a smile.
Brooke, raised by two hard-working and
driven parents, grew up doing
gymnastics, softball, swimming and
dance alongside her three older
siblings. Fast-forward to 2015 when she
placed 1st in the California Regional
and went on to place 14th at the 2015
CrossFit Games in her rookie year.
Since then, Brooke’s built a following
for her reputation as an elite
competitor and her passion for
inspiring others to achieve their goals.
1
 INTRODUCTION TO

INTRODUCTION
PEACHES
The Peaches Program was designed to
keep training fun and introduce a
variety of movements and training tools
to target your glutes efficiently. I
change the movements from week to
week so your training stays fresh and
fun but still very effective. I hope you
have as much fun with this program as I
have!

Here's what your training split will look

like throughout the next 4 Weeks:

DAY 1 : GLUTES/QUADS/HAMSTRINGS
DAY 2 : FULL UPPER BODY
DAY 3 : HIGH REP GLUTE FOCUS + PLYOS
DAY 4 : CORE WORK
DAY 5 : GLUTES & HAMSTRINGS
DAY 6 : REST
DAY 7 : REST

The results I
have had with
the program still
amaze me. -Carrie Kluender 2
 INTRODUCTION
PROGRAM
EXPLANATIONS
SUPERSET/TRISET/GIANT SET = 2 or more
movements performed back to back with
little to no rest between movements. You will
rest the designated amount of time between
supersets after the last movement is
complete.

AHAP = As Heavy As Possible

EMOM = Every Minute On the Minute. This

means you will complete the designated work
at the top of each minute as fast as possible.
Your rest is the remaining amount of time in
the minute.

CORE WORKOUTS - During core days you will

move through the core work at a rapid pace
with good form. Try to keep your heart rate
elevated the entire time. Minimal Rest.

For a set/rep scheme that looks like

3x12/10/8 it means you will complete 12 reps
on the first set, 10 reps on the second set,
and 8 reps on the third set.

If a set/rep scheme has "ea" next to it that

means it is the reps PER leg or arm (ea=each
side) or each direction (ea=each direction).

LISS Cardio = Low Intensity Steady State

Cardio

TEMPO - Video on how to read tempo->

3
GLUTES/QUADS/

WEEK 1 | DAY 1
HAMSTRINGS
SET #1
A. 4x8 Back Squat - Double Pause
Rest 2 Minutes Between Sets

SUPERSET #2
A. 3x10ea Dumbbell Bulgarian Split
Squat
B. 3x10ea Dumbbell Stagger Stance
Hip Thrust
Rest 90 Seconds Between Sets

SUPERSET #3
A. 3x10 Kettlebell Romanian Deadlift

B. 3x10 DB Sumo Squat (Toes Out)

Rest 90 Seconds Between Sets

GIANT SET #4
A. 3x8ea Dumbbell Curtsy Step Up

3x10 Stability Ball Hamstring Curls

B.
(Frog Stance)
C. 3x15 Lying Banded Glute Lifts

D. 3x10ea Reverse Duck Walks

Rest 90 Seconds Between Sets

CONDITIONING
20 Yard Sled Push x 10
Complete Every Minute on the Minute 4
FULL UPPER BODY

WEEK 1 | DAY 2
SUPERSET #1
A. 3x12/10/8 Barbell Overhead Press

B. 3x12 Bent Over T-Raise

Rest 2 Minutes Between Sets

SUPERSET #2
A. 3x12/10/8 Chin Up

B. 3x12ea Single Arm Dumbbell

Overhead Press
Rest 90 Seconds Between Sets

TRISET #3
A. 3x12/10/8 Dumbbell Incline Bench
Press
B. 3x12ea Single Arm Dumbbell Row

C. 3x12 Lateral Raise

Rest 90 Seconds Between Sets

SUPERSET #4
A. 3x10ea Alternating Dumbbell
Hammer Curls
B. 3x15 Dumbbell French Press
Rest 90 Seconds Between Sets

CARDIO
LISS CARDIO - 20 MINUTES
Heart Rate 130-150 Range
Can do anything: Run, Bike, Row, etc. 5
HIGH REP GLUTE

WEEK 1 | DAY 3
FOCUS + PLYOS
SUPERSET #1
A. 4x15 Barbell Hip Thrust - 2011
Tempo
B. 4x15ea Banded Lateral Walk
Rest 2 Minutes Between Sets

TRISET #2
A. 3x15ea Single Leg Dumbbell RDL

B. 3x20 Hip Abductor Machine

C. 3x20 Goblet Squat Jumps

Rest 90 Seconds Between Sets

SUPERSET #3
A. 3x20ea Dumbbell Walking Lunge

B. 3x15ea Bulgarian Split Squat Jumps

Rest 90 Seconds Between Sets

TRISET #4
A. 3x20 Cable Pull Through

B. 3x10ea Elevated Single Leg Glute

Bridge
C. 3x15ea Cable Lateral Kick
Rest 90 Seconds Between Sets

CONDITIONING
Interval Weight Training
4 Rounds:
20 Goblet Squats
Run 400m 6
Rest 2 Minutes Between Rounds
CORE WORK

WEEK 1 | DAY 4
TRISET #1
A. 3x1min Plank

B. 3x15ea Bicycle Crunches

C. 3x20 V-Ups
No Rest Between Sets

TRISET #2
A. 3x15ea Wide Mountain Climbers

B. 3x15 Leg Lifts

C. 3x15 Sit Up to Press

No Rest Between Sets

TRISET #3
A. 3x10ea Paloff Press

B. 3x10ea Plank Toe Touches

C. 3x30sec L-Sit
No Rest Between Sets

CONDITIONING
HIIT Sprints: 4x100,3x200,2x300,1x400
-4x100m Run - 45 Sec Rest Between Reps
after final 45 sec rest, go straight into:
-3x200m Run - 90 Sec Rest Between Reps
after final 90 sec rest, go straight into:
-2x300m Run - 2 Min Rest Between Reps
after final 2 min rest, go straight into:
-1x400m Run 7
Run must be all out to get the desired stimulus of the workout.
GLUTES & HAMS

WEEK 1 | DAY 5
SUPERSET #1
A. 4x10 Sumo Deadlift - 3010 Tempo

B. 4x12ea Banded Dynamic Side

Plank to Clam Shell
Rest 2 Minutes Between Sets

TRISET #2
A. 3x10 Elevated Barbell Glute Bridge
with Band Abduction
B. 3x15 Lying Hamstring Curl Machine

C. 3x15 Standing Calf Raise

Rest 90 Seconds Between Sets

TRISET #3
A. 3x10ea Deficit Dumbbell Side Lunge

B. 3x10ea Single Leg Dumbbell RDL -

Pulsing (10 Pulses Each Leg)
C. 3x20 Wall Sit Band Abductions
Rest 90 Seconds Between Sets

SET #4
A. 1x100 Seated Frog Abductions
Complete In As Few Sets As Possible

CONDITIONING
Interval Weight Training
4 Rounds:
20 Russian Kettlebell Swings
Row 2 Minutes 8
Rest 2 Minutes Between Rounds
WEEK 1 | DAY 6

9
REST DAY
WEEK 1 | DAY 7

10
REST DAY
GLUTES/QUADS/

WEEK 2 | DAY 1
HAMSTRINGS
SUPERSET #1
A. 3x10 Sumo Box Squat

B. 3x10 Sumo Goblet Box Squat Pulses

Rest 2 Minutes Between Sets

SUPERSET #2
A. 3x10 Barbell Hip Thrusts

B. 3x20 Banded Hip Thrusts

Rest 90 Seconds Between Sets

TRISET #3
A. 3x12/10/8ea Barbell Reverse Lunge

B. 3x15 Elevated Sumo Kettlebell

Deadlift
C. 3x12 Chest Up Lying Hamstring
Curls
Rest 90 Seconds Between Sets

SUPERSET #4
A. 3x10ea Split Stance Dumbbell RDL

B. 3x10ea Cable Kickback to Fire

Hydrant
Rest 90 Seconds Between Sets

CONDITIONING
10 Rounds:
15 Yard Sled Push
30 Yard Shuttle Run
11
Rest 1 Minute Between Rounds
FULL UPPER BODY

WEEK 2 | DAY 2
SUPERSET #1
A. 3x12/10/8 Bench Press

B. 3x12/10/8 Barbell Bent Over Row

Rest 2 Minutes Between Sets

SUPERSET #2
A. 3x12/10/8 Pull Up

B. 3x12ea Single Arm Dumbbell

Upright Row
Rest 90 Seconds Between Sets

TRISET #3
A. 3x12 Dumbbell Pullovers

B. 3x12 Dips

C. 3x12 Seated Plate Front Raise +

Bus Driver
Rest 90 Seconds Between Sets

SUPERSET #4
A. 3x12/10/8 Barbell Curls

B. 3x12/10/8 Barbell Skull Crushers

Rest 90 Seconds Between Sets

CARDIO
LISS CARDIO - 20 MINUTES
Heart Rate 130-150 Range
Can do anything: Run, Bike, Row, etc. 12
HIGH REP GLUTE

WEEK 2 | DAY 3
FOCUS + PLYOS
SUPERSET #1
A. 4x20/20/15/15 Good Morning on
Hack Squat Machine
B. 4x15ea Lateral Monster Walk + Kick
Rest 2 Minutes Between Sets

SUPERSET #2
A. 3x15ea Elevated Dumbbell Curtsy
Lunge
B. 3x15ea Lateral Jumps
Rest 90 Seconds Between Sets

TRISET #3
A. 3x12 Plié Stance Barbell Hip Thrust

B. 3x12 Reverse Frog Pump on Lying

Hamstring Curl Machine
C. 3x20 Box Pop Squat
Rest 90 Seconds Between Sets

SET #4
A. 1x50 Frog Stance Glute Bridge
Complete In As Few Sets As Possible

CONDITIONING
Interval Weight Training
5 Rounds:
20 Yards Each Arm SA OH Walking KB Lunge
20 Lunge Jumps
2 Min Max Assault Bike 13
Rest 2 Minutes Between Rounds
CORE WORK

WEEK 2 | DAY 4
TRISET #1
A. 3x10ea GHR Side Crunch

B. 3x10ea Rotational Side Plank

C. 3x15 Reverse Crunch

No Rest Between Sets

TRISET #2
A. 3x10 Reverse V-Up

B. 3x10ea Bear Crawl Pull Through

C. 3x20ea Russian Twist

No Rest Between Sets

TRISET #3
A. 3x15 Reverse Decline Crunch

B. 3x15 Sit Ups

C. 3x20ea Mountain Climbers

No Rest Between Sets

CONDITIONING
HIIT Sprints: 4x200,3x300,2x400
-4x200m Run - 90 Sec Rest Between Reps
after final 90 sec rest, go straight into:
-3x300m Run - 2 Min Rest Between Reps
after final 2 min rest, go straight into:
-2x400m Run - 3 Min Rest Between Reps
Run must be all out to get the desired stimulus of the workout. 14
GLUTES & HAMS

WEEK 2 | DAY 5
SET #1
A. 4x10/10/8/8 Deadlift
Rest 2 Minutes Between Sets

SUPERSET #2
A. 4x10ea Deficit Dumbbell Reverse
Lunge
B. 4x10ea Rotating Lean Single Leg
Romanian Deadlift
Rest 90 Seconds Between Sets

GIANT SET #3
A. 3x12 Band Assisted Dumbbell Sumo
Squat
B. 3x12 Glute Ham Extension

C. 3x15ea Cable Donkey Kick

D. 3x15ea Single Leg Calf Raise

Rest 60 Seconds Between Sets

CONDITIONING
Interval Weight Training
5 Rounds:
15 Sumo Goblet Squats
10 Burpee Broad Jumps
Row 2 Minutes
Rest 2 Minutes Between Rounds
15
WEEK 2 | DAY 6

16
REST DAY
WEEK 2 | DAY 7

17
REST DAY
GLUTES/QUADS/

WEEK 3 | DAY 1
HAMSTRINGS
SET #1
A. 4x10 Sumo Front Squat
Rest 2 Minutes Between Sets

SUPERSET #2
A. 3x10/8/6ea Single Leg Barbell
Romanian Deadlift
B. 3x10/8/6ea Dumbbell Forward
Leaning Lunge
Rest 90 Seconds Between Sets

SUPERSET #3
A. 3x10/8/6 GHR

B. 3x10/8/6ea Dumbbell Side Lunge -

Pulsing
Rest 90 Seconds Between Sets

TRISET #4
A. 3x12 Sumo Stance Good Morning

B. 3x15ea Single Leg Glute Bridge with

Banded Abduction

C. 3x15ea Lying Lateral Glute Kickback

Rest 90 Seconds Between Sets

CONDITIONING
10 Rounds:
20 Yard Sled Push + 3 Burpees
18
Complete Every Minute on the Minute
FULL UPPER BODY

WEEK 3 | DAY 2
SUPERSET #1
A. 3x15 Behind the Neck Press

B. 3x10ea External Rotator Off Knee

Rest 2 Minutes Between Sets

SUPERSET #2
A. 3x15 Supine Pull Up

B. 3x10ea Alternating Neutral Grip

Dumbbell Bench Press
Rest 90 Seconds Between Sets

TRISET #3
A. 3x15 Arnold Press

B. 3x15 Neutral Grip Batwing Row

C. 3x10ea 3 Way Raise

Rest 90 Seconds Between Sets

SUPERSET #4
A. 3x15 Incline Dumbbell Skull Crusher

B. 3x15 Incline Dumbbell Curls

Rest 90 Seconds Between Sets

CARDIO
LISS CARDIO - 25 MINUTES
Heart Rate 130-150 Range
Can do anything: Run, Bike, Row, etc. 19
HIGH REP GLUTE

WEEK 3 | DAY 3
FOCUS + PLYOS
SUPERSET #1
A. 4x20 Barbell Sumo Stance Hip Thrust

B. 4x15ea Banded Monster Walks

(Forward & Back)
Rest 2 Minutes Between Sets

TRISET #2
A. 3x15 Banded Dumbbell RDL

B. 3x20 Dumbbell Frog Hip Thrust

C. 3x20 Squat Jumps

Rest 90 Seconds Between Sets

SUPERSET #3
A. 3x12ea Barbell Side Lunge

B. 3x15ea Bench Curtsy Crossover

Rest 90 Seconds Between Sets

SET #4
A. 1x50 Banded Reverse Frog Pump
Complete In As Few Sets As Possible

CONDITIONING
Interval Weight Training
5 Rounds:
30 Dumbbell RDLs
Run 300m 20
Rest 90 Seconds Between Rounds
CORE WORK

WEEK 3 | DAY 4
TRISET #1
A. 3x30sec ea Side Plank

B. 3x15 Medicine Ball Slam

C. 3x10 Core Rollout

No Rest Between Sets

TRISET #2
A. 3x10 Straight Leg Sit Up

B. 3x30sec Hanging Knee Tuck

C. 3x20ea Sliding Mountain Climbers

No Rest Between Sets

TRISET #3
A. 3x15 Reverse Decline Leg Lift

B. 3x10ea Multidirectional Paloff Press

C. 3x20 Basic Crunch

No Rest Between Sets

CONDITIONING
HIIT Sprints: 5x100,4x200,3x300,2x400
-5x100m Run - 60 Sec Rest Between Reps
after final 60 sec rest, go straight into:
-4x200m Run - 90 Sec Rest Between Reps
after final 90 sec rest, go straight into:
-3x300m Run - 2 Min Rest Between Reps
after final 2 min rest, go straight into:
-2x400m Run - 3 Min Rest Between Reps 21
Run must be all out to get the desired stimulus of the workout.
GLUTES & HAMS

WEEK 3 | DAY 5
SUPERSET #1
A. 4x15/12/10/8 Barbell Romanian
Deadlift
B. 4x10ea Deficit Dumbbell Reverse
Lunge - Pulsing
Rest 2 Minutes Between Sets

SUPERSET #2
A. 3x10ea Barbell Curtsy Lunge

B. 3x12 Barbell Elevated Glute Bridge

(Plié Stance)
Rest 90 Seconds Between Sets

GIANT SET #3
A. 3x10 Sumo Dumbbell Squat to Sumo
Dumbbell RDL
B. 3x15 Kneeling Cable Pull Throughs

C. 3x15ea Banded Clamshells

D. 3x15 Seated Calf Raises

Rest 60 Seconds Between Sets

CONDITIONING
For Time
5 Rounds:
Row 300m
20 KB Thrusters
22
10 Burpees
WEEK 3 | DAY 6

23
REST DAY
WEEK 3 | DAY 7

24
REST DAY
GLUTES/QUADS/

WEEK 4 | DAY 1
HAMSTRINGS
SET #1
A. 4x6 Sumo Squat - 3010 Tempo
Rest 2 Minutes Between Sets

SUPERSET #2
A. 3x10ea Barbell Bulgarian Deadlift

B. 3x10ea Dumbbell Donkey Kicks

Rest 90 Seconds Between Sets

SUPERSET #3
A. 3x15 Goblet Squats - Pulsing

B. 3x10ea Lunge Stance Single Leg

Hamstring Curls
Rest 90 Seconds Between Sets

TRISET #4
A. 3x8ea Dumbbell Bulgarian Split
Squat - Pulsing
B. 3x15ea Cable Glute Kickbacks

C. 3x30sec Banded Wall Sit Hold

Rest 90 Seconds Between Sets

SET #5
A. 1x100 Banded Glute Bridge
Complete In As Few Sets As Possible

CONDITIONING
3 Rounds of 1 Min On/1 Min Off
Choose 3 Things From Below:
-Rowing -Burpees -Sit Ups -Bike -KB Swings 25
-Tire Flips -Sled Push -Jump Rope -Run -Lunges
FULL UPPER BODY

WEEK 4 | DAY 2
SUPERSET #1
A. 4x6 Push Press - 3010 Tempo

B. 4x15 Face Pulls

Rest 2 Minutes Between Sets

SUPERSET #2
A. 3x6 Iso-Dynamic Chin Up (5 sec hold
to start followed by 6 normal reps)

B. 3x8 Incline Dumbbell Key Press

Rest 90 Seconds Between Sets

TRISET #3
A. 3x8ea Half Kneeling Single Arm
Dumbbell Overhead Press
B. 3x8ea Single Arm Dumbbell Wide
Row
C. 3x15 Dumbbell Shrugs
Rest 90 Seconds Between Sets

SUPERSET #4
A. 3x10 Rolling Barbell Triceps
Extension
B. 3x10 Reverse Barbell Curl
Rest 90 Seconds Between Sets

CARDIO
LISS CARDIO - 25 MINUTES
Heart Rate 130-150 Range
Can do anything: Run, Bike, Row, etc. 26
HIGH REP GLUTE

WEEK 4 | DAY 3
FOCUS + PLYOS
SUPERSET #1
A. 3x15ea Dumbbell Walking Lunge
with Glute Kickback
B. 3x10ea Alternating Bench Jump Over
Rest 90 Seconds Between Sets

SUPERSET #2
A. 4x10 Elevated Sumo KB Deadlift -
Pulsing
B. 4x15 Russian KB Swings - AHAP
Rest 90 Seconds Between Sets

TRISET #3
A. 3x10 Barbell Hip Thrust with Band
Abuction
B. 3x15 Dumbbell Reverse Frog Pump

C. 3x10ea Lunge Jumps

Rest 90 Seconds Between Sets

SET #4
A. 1x50ea Single Leg DB Elevated Glute
Bridge
Complete In As Few Sets As Possible

CONDITIONING
For Time
5 Rounds:
60 Yards Heavy Sled Push
30 Yards Squat Jump Touches
27
40 Wide Mountain Climbers
CORE WORK

WEEK 4 | DAY 4
TRISET #1
A. 3x60sec Hollow Hold

B. 3x10 Strict Toes to Bar

C. 3x10ea Side Crunch

No Rest Between Sets

TRISET #2
A. 3x10ea Dead Bug

B. 3x10ea Plank March

C. 3x10 Stability Ball Leg Rollouts

No Rest Between Sets

TRISET #3
A. 3x15 Decline Sit Ups

B. 3x8ea Split Stance Paloff Press

C. 3x15ea Plank with Leg Slides

No Rest Between Sets

CONDITIONING
HIIT Sprints: 6x100,5x200,4x300,3x400,1x800
-6x100m Run - 60 Sec Rest Between Reps
after final 60 sec rest, go straight into:
-5x200m Run - 90 Sec Rest Between Reps
after final 90 sec rest, go straight into:
-4x300m Run - 2 Min Rest Between Reps
after final 2 min rest, go straight into:
-3x400m Run - 3 Min Rest Between Reps
after final 3 min rest, go straight into:
1x800m Run 28
Run must be all out to get the desired stimulus of the workout.
GLUTES & HAMS

WEEK 4 | DAY 5
SET #1
A. 4x10 Barbell Hip Thrust - 1 1/2
Rest 2 Minutes Between Sets

SUPERSET #2
A. 3x8ea Dumbbell Reverse Lunge to
Curtsy Lunge with Slider

B. 3x8ea Dumbbell Step Up

Rest 90 Seconds Between Sets

GIANT SET #3
A. 3x8ea Dumbbell Side Lunge

B. 3x12ea Single Leg Lying Hamstring

Curls
C. 3x15 Hip Thrusts on Lying Hamstring
Curl Machine
D. 3x10ea 3 Way Calf Raises
Rest 60 Seconds Between Sets

CONDITIONING
Interval Weight Training
10 Rounds:
10 American KB Swings
10 Goblet Squats
10 Calories Assault Bike
Rest 45 Seconds Between Rounds 29
WEEK 4 | DAY 6

30
REST DAY
WEEK 4 | DAY 7

31
REST DAY
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