Butts & Guts

Timber99

Timber99

Cathlete
Laura's email about this w/o got me thinkin'....

Which exercise is it that gets right in the bottom of my cheek (rear cheek, that is ;) ) and makes it throb the next day? Even with the modified version that I threw together yesterday (see below), I am feelin it!

I think it might be the walking lunges, the hammer punches (second set where you go up and down as opposed to side to side) or the firewalkers. I know it might be the grand combination of the workout too but I think there is one specific one that hits me more than others. Whatever it is, I want to do it more often b/c it seems to work me differently!

Yesterday I had to modify the w/o because I was short on time and I did the following exercises:
Walking Lunges
Deadlifts w/ toes on handweights
One Legged Squat
Forward Thrusting Hammer Punch
Squats w/ barbell
Walking Lunges
Deadlifts
One legged squat
Side to side thrusting hammer punch
firewalkers
leg press(from the extras)
hamstring roll ins on the ball
Outer thigh raises (I used ankle weights instead of the ball)
inner thigh with ankle weights

Thoughts?

ETA: I do get a burn from the one legged squats in other workouts but it seems stronger on this workout.
 
My guess would be those hammer punches. They get that part of my butt burning every time.}(
 
those hammer things....maybe I'm not doing them right, because I don't really find them very difficult. I might be having difficulty with them because I still have some trouble with my surgurified knee getting it to bend quickly in the position needed for the hammer dohickies.

But I love those firewalkers!
 
those hammer things....maybe I'm not doing them right, because I don't really find them very difficult. I might be having difficulty with them because I still have some trouble with my surgurified knee getting it to bend quickly in the position needed for the hammer dohickies.

But I love those firewalkers!
 
>those hammer things....maybe I'm not doing them right,
>because I don't really find them very difficult. I might be
>having difficulty with them because I still have some trouble
>with my surgurified knee getting it to bend quickly in the
>position needed for the hammer dohickies.
>
>

I bet that is exactly your issue b/c sometimes my "bad knee" gives me grief when I do them.

That said, form is also key. If you take a minute to stop and watch her, she gets down really low and comes straight up through the butt. I tried doing it after watching her a few times and realized that with a few form improvements, my knee didn't bother me as much.
 
Those low pulse lunges and hammer punches and side lunges (the latter especially if you slow them down and sit back and down into it rather than bending forward mostly, the way some of Cathe's crew do), hit that area well. I'd say step-ups add to it as well.
 
>those hammer things....maybe I'm not doing them right,
>because I don't really find them very difficult. I might be
>having difficulty with them because I still have some trouble
>with my surgurified knee getting it to bend quickly in the
>position needed for the hammer dohickies.

Try taking out the pivot and doing them facing forward.
I actually don't like this move that much (my knees don't like to bend in certain ways at certain speeds), but modify it by thinking of it as more of a front reach lunge (lunging while reaching toward the front foot) and just letting the rear leg do what it wants to do (which is usually to actually step back a bit) rather than forcing it to bend low.
 
For me I believe it is the one legged squats and low pulse lunges. When I really concentrate on trying to hit the leg in front on the one legged squat I really feel it in that glute cheek! Those low pulse lunges take my breath away when I do them as low and slow as possible. I think they also seem to hit it hard because they are at the end of the standing work.
 
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