nckfitheart2009
Cathlete
Feb 2011 Rock Bottom Rotation aka "The walnut craker Rotation"
Hi Everyone,
I have few questions regarding Rotation mentioned above.
*First question is about the BBW add on segment consisting of this:
Bonus Butt Workout (abbreviated as BBW):
1) One minute of squats with a challenging barbell weight chased by 20 seconds squat jumps.
2) One minutes of walking lunges with a 10 pound weighted vest (or with 8 pound hand weights per hand) chased by 20 seconds of deep controlled power scissors.
3) One minute of Plie squats with a challenging barbell weight chased by 20 seconds ice breakers.
4) Two minutes of firewalkers with a medium tension band (4 to 6 steps each direction until two minutes are up)…chased by your favorite choice of words for me, wink!
5) Barbell Deadlift...2 slow sets of 15 reps
My question is for number 5 Barbell deadlift with slow count. Is 4x4 counts challenging enough to meet the purpose of the slow counting? I mean holding barbell counting down 4 time and 4 time up. 4 counts down and 4 ups counting one rep.
* Second question is about Body max2, I presume cathe meant to do the complete 93 minutes of the main program. I have not tried Body max2 yet! still in my try out list. I am inclined to sub with the original Body max which I enjoy doing. I have mastered the step portion and would rather do this than discovering BM2 and getting frustrated in the middle of the rotation because I am new to the choreography
* Week 1 Fri: Shock Cardio Athletic Step plus BBW
Is low impact challenge from LIS a fair substitution to shock cardio athletic step? I do not own this one as yet
*Week 4, Because of busy schedule I would like to do one Upper body of pyramid or Upper body premix of X-TRAIN. instead of split BI& TRI/CHEST BACK and work the upper on a single session. Please let me know your thoughts on this.
* 400/300 Walking lunges. I prefer opting for 200/150 walking lunges and 200/150 Back lunge alternating right and left leg. Point being to hit muscles two ways. Has anyone done this?
My understanding of this Rotation is upper body get hit once per week and I just want to make sure i work the best possible!
Can not wait to hear your thoughts on this
Kind Regards,
Hi Everyone,
I have few questions regarding Rotation mentioned above.
*First question is about the BBW add on segment consisting of this:
Bonus Butt Workout (abbreviated as BBW):
1) One minute of squats with a challenging barbell weight chased by 20 seconds squat jumps.
2) One minutes of walking lunges with a 10 pound weighted vest (or with 8 pound hand weights per hand) chased by 20 seconds of deep controlled power scissors.
3) One minute of Plie squats with a challenging barbell weight chased by 20 seconds ice breakers.
4) Two minutes of firewalkers with a medium tension band (4 to 6 steps each direction until two minutes are up)…chased by your favorite choice of words for me, wink!
5) Barbell Deadlift...2 slow sets of 15 reps
My question is for number 5 Barbell deadlift with slow count. Is 4x4 counts challenging enough to meet the purpose of the slow counting? I mean holding barbell counting down 4 time and 4 time up. 4 counts down and 4 ups counting one rep.
* Second question is about Body max2, I presume cathe meant to do the complete 93 minutes of the main program. I have not tried Body max2 yet! still in my try out list. I am inclined to sub with the original Body max which I enjoy doing. I have mastered the step portion and would rather do this than discovering BM2 and getting frustrated in the middle of the rotation because I am new to the choreography
* Week 1 Fri: Shock Cardio Athletic Step plus BBW
Is low impact challenge from LIS a fair substitution to shock cardio athletic step? I do not own this one as yet
*Week 4, Because of busy schedule I would like to do one Upper body of pyramid or Upper body premix of X-TRAIN. instead of split BI& TRI/CHEST BACK and work the upper on a single session. Please let me know your thoughts on this.
* 400/300 Walking lunges. I prefer opting for 200/150 walking lunges and 200/150 Back lunge alternating right and left leg. Point being to hit muscles two ways. Has anyone done this?
My understanding of this Rotation is upper body get hit once per week and I just want to make sure i work the best possible!
Can not wait to hear your thoughts on this
Kind Regards,
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