update Rock bottom Rotation

AAAHHH! Thank you Terina! You read my mind. I was just thinking about the "Rock bottoms" rotation. It's one of the few rotations I actually stuck with. I got good results too! That would be awesome! I love limping up the stairso_O
 
Rock bottoms rotation has been updated twice at least since 2011.
My preferred getting the job done will always be the 2011.
My rear was on fire for days lol :p ;-)
 
I found a lower body rotation from July 09. It really is working my bottom. I've updated with the newer dvds. Im loving it. :)


Living healthy
 
Terina said:
I found a lower body rotation from July 09. It really is working my bottom. I've updated with the newer dvds. Im loving it. :)


Living healthy
Click to expand...

upload_2015-1-3_9-48-14.png

Hey Terina,

Here is a 2013 update on Rock bottom rotation.
I believe this was updated straight after x10 series.

http://cathe.com/forum/threads/nov-2013-rotation.295214/#post-2222671

Are you doing the Bonus burn add on.
Including walking lunges?:rolleyes::rolleyes:
Walking lunges are a must do IMO. I have learned to love/hate them.:);)

Please keep us updated on how you are getting on.Have fun sculpting what us cathlete call a "thutt";)

Happy Glutes DOMS:)
 
Last edited:
No for this rotation I haven't added the bonus. But I will definitely check out the 2013 updated rotation in February. After this rotation I'm going to do January's , I started the July rotation mid December.
Thank you for the update :)
I will keep you posted :)


Living healthy
 
I did the updated Rock Bottom Rotations and like Nathalie, my buns were on fire and the results impressed me. Never thought I could change the "gluteal amnesia". I also added those wonderful 100 rep challenge hip thrusts here and there.

Nathalie, I have a question, for you. I know your posts are knowledgable and informative, so I thought I'd ask you.

I'm doing the RWH rotation found in the User's Guide (the first one). I like to choose rotations that increase my endurance, build lean muscle and give me definition - what is the goal of this rotation? What is it focusing on? Does that make sense?
Usually Cathe gives a good description of what the goal of a certain rotation is but I didn't read any for this one.
Thank you for your help!

FireLight
 
FireLight said:
I did the updated Rock Bottom Rotations and like Nathalie, my buns were on fire and the results impressed me. Never thought I could change the "gluteal amnesia". I also added those wonderful 100 rep challenge hip thrusts here and there.

Nathalie, I have a question, for you. I know your posts are knowledgable and informative, so I thought I'd ask you.

I'm doing the RWH rotation found in the User's Guide (the first one). I like to choose rotations that increase my endurance, build lean muscle and give me definition - what is the goal of this rotation? What is it focusing on? Does that make sense?
Usually Cathe gives a good description of what the goal of a certain rotation is but I didn't read any for this one.
Thank you for your help!

FireLight
Click to expand...

Hi Firelight,

Sorry for the delay in my response.
Thanks for the compliment!:)

The first rotation could enable following gain:

  • building muscle, considering your select an accurate weight.
  • Fat loss, considering the heart rate is accurately elevated throughout Hiit segments.
  • You should be able to increase your endurance with this rotation too.
Why you could also increase your endurance. Working out Hiit , working anaerobically, your
aerobic endurance increase. As to the strength endurance, you work it through circuit upper and
lower body lifting mainly light to medium weight.
The focus of the rotation is fat loss. Getting lean:p:p
I believe I have answered your questions.

Now if you prefer not to have two days off and have one day off instead, Feel free to add a stretch
or a long steady (lasting an hour) during off day.

Kind Regards,
 
Last edited:
Thank you so much for the reply!

I have been pushing the iron to the max with as much of an accurate weight as I possible can do with good form. It's funny because I'm right at a place where I know I should be increasing my weights but that means I would have to purchase heavier ones. The maximum dumb bells that I own are 25#s and I could push it to 27#s with weighted gloves!

I'm definitely working on keeping that heart rate up on the Hiit workouts! I'm also taking longer breaks than Cathe & crew but I hope to nip that in the following weeks. I'm usually taking a break on the following exercise after Cathe has taken that longer break. I'm saying to myself "now I need to catch some air!" Huffing & Puffing

Looks like RWH will do all the things I need to get to my goal. YEAH!! I like the idea of adding a long stretch workout to this routine - great idea!

Thank you once again!
Firelight
 
Started doing the STS ROTATION again today for 90-Days wil check out the Rock Bottom Rotation on my in between days!
 
nckfitheart2009 said:
Hi Firelight,

Sorry for the delay in my response.
Thanks for the compliment!:)

The first rotation could enable following gain:

  • building muscle, considering your select an accurate weight.
  • Fat loss, considering the heart rate is accurately elevated throughout Hiit segments.
  • You should be able to increase your endurance with this rotation too.
Why you could also increase your endurance. Working out Hiit , working anaerobically, your
aerobic endurance increase. As to the strength endurance, you work it through circuit upper and
lower body lifting mainly light to medium weight.
The focus of the rotation is fat loss. Getting lean:p:p
I believe I have answered your questions.

Now if you prefer not to have two days off and have one day off instead, Feel free to add a stretch
or a long steady (lasting an hour) during off day.

Kind Regards,
Click to expand...

Nathalie,

When you say accurately elevated throughout the hiit segments, what does that mean? With the plyo and low impact hiit, I'm anaerobic, but with the LIHI and Circuit workouts I'm aerobic. I wear a HRM most of the time so I'm being pretty accurate.

Thanks.

Sara
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top