mdpatton75
Member
Any chance that for May we could get an updated rotation like Rock Bottom from 2013?
Updated Rock Bottom Rotation
- Thread starter mdpatton75
- Start date
Jane Power-Grimm
Cathlete
I too would LOVE to see an updated Rock Bottom rotation! Great idea! Would love to see hip thrusts and other targeted moves thrown in together with some of Cathe's newer workouts.
I was JUST going through the posts to see if I could find a solid butt rotation so I, too, would love to see this in May! I still work out 6 days a week with Cathe but being stuck in a high-rise apartment during this "shelter in place" business is taking its toll on my backside!
mdpatton75
Member
@Cathe Friedrich Any chance we could get an updated rotation like Rock Bottom from 2013?
nckfitheart2009
Cathlete
To put all rotations into context, let go down memory lane lol 
My favourite is the first one. The 2006 but the link is broken and I can not find it.
Here is the second.
[FONT="]FEB 2011[/FONT][FONT="] Rock Bottoms Rotation
Hi Everyone! Upon your request I have revised and updated the ROCK BOTTOMS June 06 rotation. That means this month's rotation is all about the “bottom line” [/FONT]J[FONT="] But remember, hard work pays off twice as fast ( and really shows off that newly sculpted bottom) when it is accompanied by a very clean diet. So get ready to blast some butt, burn some butt, firm some butt and last but not least, of course, kick some butt!!!! This is a very advanced rotation that will really shock your system, however, it is best suited for time periods when you are in peek condition. If at any time the rotation gets to be too aggressive 1) modify whenever needed and/or 2) put a rest day in place of a high intensity cardio day and/or 3) do only one workout on Saturday.[/FONT]
[FONT="]The following "Bonus Butt Workout" is to be done whenever you see "BBW" listed on a given day[/FONT][FONT="]:
Bonus Butt Workout (abbreviated as BBW):
[/FONT][FONT="]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
***Conclude the Bonus Butt Workout with the[/FONT][FONT="] Bonus Barre segment on my Lower Body Blast DVD
WEEK ONE:
Mon: Cardio Core Circuit plus 300 walking lunges and stretch
Tues: Lower Body Blast (without the Bonus Barre segment)
Wed: Kick Punch and Crunch
Thurs: HIIT 40/20 Plus Ab Circuits (weights and plates)
Fri: Shock Cardio Athletic Step plus BBW
Sat Split: STS Plyo Legs in morning and do Kick Max later in the day
Sun: OFF or Stretch Workout
WEEK TWO:
Mon: IMAX 2 plus 300 walking lunges and stretch
Tues: STS Total Body
Wed: Hiit 30/30 plus Butts and Guts
Thurs: Pyramid Upper Body plus BBW
Fri: Intensity
Sat Split: Leaner Legs in morning and Hiit Double Wave Pyramid plus BBW later in day[/FONT]
[FONT="]Sun:[/FONT][FONT="] Rest or stretch workout
WEEK THREE:
Mon: Body Max 2
Tues: Intensity….plus BBW….plus Ab Circuits (no equipment needed)
DOUBLE SHOT WED: 4DS Kickbox in its entirety during day and Lower Body Blast later in evening[/FONT]
[FONT="]Thurs:[/FONT][FONT="] 40 minutes interval run ….plus 400 walking lunges…. plus BBW
Fri: STS Plyo Legs
Sat Split: High Step Training Advanced (leg press heaven, wink) in morning and Butts and Guts later in day
Sun…rest and stretch
WEEK FOUR:
Mon: 4DS Lower Intensity Step plus 400 walking lunges
Tues: Legs and Glutes Plus Ab Circuits( Yoga Based Abs)
Wed: 4DS Bootcamp
Thurs: Cardio Core Circuit right into Butts and Guts (skip B&G warmup)[/FONT]
[FONT="]Fri:[/FONT][FONT="] 4DS Higher Intensity Step
Sat Split: Lower Body Blast in morning and 4DS Kickbox later in day
Sun: Rest and stretch[/FONT]
Hope the updated version add hip thrust cause it is definitely relevant.
[FONT="]---
[/FONT]
- June 2006 https://cathe.com/forum/threads/june-06-rock-bottoms-rotation.236281/
- Feb 2011 https://cathe.com/forum/threads/feb-2011-rock-bottoms-rotation.281088/
- November 2013 https://cathe.com/forum/threads/nov-2013-rotation.295214/
My favourite is the first one. The 2006 but the link is broken and I can not find it.
Here is the second.
[FONT="]FEB 2011[/FONT][FONT="] Rock Bottoms Rotation
Hi Everyone! Upon your request I have revised and updated the ROCK BOTTOMS June 06 rotation. That means this month's rotation is all about the “bottom line” [/FONT]J[FONT="] But remember, hard work pays off twice as fast ( and really shows off that newly sculpted bottom) when it is accompanied by a very clean diet. So get ready to blast some butt, burn some butt, firm some butt and last but not least, of course, kick some butt!!!! This is a very advanced rotation that will really shock your system, however, it is best suited for time periods when you are in peek condition. If at any time the rotation gets to be too aggressive 1) modify whenever needed and/or 2) put a rest day in place of a high intensity cardio day and/or 3) do only one workout on Saturday.[/FONT]
[FONT="]The following "Bonus Butt Workout" is to be done whenever you see "BBW" listed on a given day[/FONT][FONT="]:
Bonus Butt Workout (abbreviated as BBW):
[/FONT][FONT="]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
***Conclude the Bonus Butt Workout with the[/FONT][FONT="] Bonus Barre segment on my Lower Body Blast DVD
WEEK ONE:
Mon: Cardio Core Circuit plus 300 walking lunges and stretch
Tues: Lower Body Blast (without the Bonus Barre segment)
Wed: Kick Punch and Crunch
Thurs: HIIT 40/20 Plus Ab Circuits (weights and plates)
Fri: Shock Cardio Athletic Step plus BBW
Sat Split: STS Plyo Legs in morning and do Kick Max later in the day
Sun: OFF or Stretch Workout
WEEK TWO:
Mon: IMAX 2 plus 300 walking lunges and stretch
Tues: STS Total Body
Wed: Hiit 30/30 plus Butts and Guts
Thurs: Pyramid Upper Body plus BBW
Fri: Intensity
Sat Split: Leaner Legs in morning and Hiit Double Wave Pyramid plus BBW later in day[/FONT]
[FONT="]Sun:[/FONT][FONT="] Rest or stretch workout
WEEK THREE:
Mon: Body Max 2
Tues: Intensity….plus BBW….plus Ab Circuits (no equipment needed)
DOUBLE SHOT WED: 4DS Kickbox in its entirety during day and Lower Body Blast later in evening[/FONT]
[FONT="]Thurs:[/FONT][FONT="] 40 minutes interval run ….plus 400 walking lunges…. plus BBW
Fri: STS Plyo Legs
Sat Split: High Step Training Advanced (leg press heaven, wink) in morning and Butts and Guts later in day
Sun…rest and stretch
WEEK FOUR:
Mon: 4DS Lower Intensity Step plus 400 walking lunges
Tues: Legs and Glutes Plus Ab Circuits( Yoga Based Abs)
Wed: 4DS Bootcamp
Thurs: Cardio Core Circuit right into Butts and Guts (skip B&G warmup)[/FONT]
[FONT="]Fri:[/FONT][FONT="] 4DS Higher Intensity Step
Sat Split: Lower Body Blast in morning and 4DS Kickbox later in day
Sun: Rest and stretch[/FONT]
Hope the updated version add hip thrust cause it is definitely relevant.
[FONT="]---
[/FONT]
Last edited:
nckfitheart2009
Cathlete
2006
Hi Everyone! Being that summer swimsuit season is right around the corner, I thought we would all enjoy a ROCK BOTTOMS rotation to really sculpt the derriere muscles. Keep in mind that getting rid of the "overhang" at the base of the glutes is not only hard work but requires a SUPER CLEAN DIET. This month's rotation will blast your butt, burn some fat, and keep you looking stellar in your new swim suit....read on!
The following "Bonus Butt Workout" is to be done whenever you see "BBW" listed on a given day:
Bonus Butt Workout: (approximate time including stability ball segment of Pyramid Lower Body is 32 minutes)
1) One minute of squats with a challenging barbell weight
2) One legged front lunge (back leg propped up on high step)...2 alternating sets of 15 reps with weights in hands for more challenge.
3) Plie squats for one minute with a challnging barbell weight
4) Leg Press....2 alternating sets of 15 reps
5) Barbell Deadlift...2 slow sets of 15 reps
6) Wall squat with one leg elevated slightly...one minute on each leg
7) Deep and controlled power scissors for 30 seconds (or substitute one minute of walking lunges with 8 pound hand weights)
***Conclude the Bonus Butt Workout with the stability ball segment of Pyramid Lower Body
WEEK ONE:
Mon: IMAX plus 300 walking lunges and stretch
Tues: CTX Upper Body plus Bonus Butt Workout(BBW)
Wed: Cardio Kicks plus Coremax (seg 1)
Thurs: CTX Upper Body Plus BBW
Fri: Rhythmic Step plus Coremax (seg 3)
Sat Split: (pick what needs it most if only have time for one workout)
morning...45 minute well paced run and stretch
evening...Leaner Legs
Sun: OFF or Stretch Workout
WEEK TWO:
Mon: IMAX 2 plus 300 walking lunges and stretch
Tues: Pyramid Upper Body plus BBW
Wed: KPC
Thurs: Pyramid Upper Body plus BBW
Fri: Step Blast
Sat Split: (pick what needs it most if only have time for one workout)
morning...45 minute well paced run and stretch
evening...Pyramid Lower Body in its entirety
Sun: Rest or stretch workout
WEEK THREE:
Mon: Body Max (only last segment of upper body) plus BBW
Tues: Kick Max
Wed: Coremax seg 1 plus BBW
Thurs: Body Max in its entirety
Fri: Step Fit
Sat: Rest or stretch workout
Sun Split: (pick what needs it most if only have time for one workout)
morning...MIC
evening...Legs and Glutes
WEEK FOUR:
Mon: PS Back/Bi's/Abs plus BBW
Tues: IMAX 3
Wed: PS Chest/Shoulder/Tri plus BBW
Thurs: CTX Kickbox portion only plus 300 walking lunges
Fri: Step Works plus 5 minutes of favorite ab exercises
Sat: Rest or stretch workout
Sun Split: (pick what needs it most if only have time for one workout)
morning...Boot Camp plus 10 minutes Ab Hits
evening...Gym Style Legs
Now let's kick some butt
Hi Everyone! Being that summer swimsuit season is right around the corner, I thought we would all enjoy a ROCK BOTTOMS rotation to really sculpt the derriere muscles. Keep in mind that getting rid of the "overhang" at the base of the glutes is not only hard work but requires a SUPER CLEAN DIET. This month's rotation will blast your butt, burn some fat, and keep you looking stellar in your new swim suit....read on!
The following "Bonus Butt Workout" is to be done whenever you see "BBW" listed on a given day:
Bonus Butt Workout: (approximate time including stability ball segment of Pyramid Lower Body is 32 minutes)
1) One minute of squats with a challenging barbell weight
2) One legged front lunge (back leg propped up on high step)...2 alternating sets of 15 reps with weights in hands for more challenge.
3) Plie squats for one minute with a challnging barbell weight
4) Leg Press....2 alternating sets of 15 reps
5) Barbell Deadlift...2 slow sets of 15 reps
6) Wall squat with one leg elevated slightly...one minute on each leg
7) Deep and controlled power scissors for 30 seconds (or substitute one minute of walking lunges with 8 pound hand weights)
***Conclude the Bonus Butt Workout with the stability ball segment of Pyramid Lower Body
WEEK ONE:
Mon: IMAX plus 300 walking lunges and stretch
Tues: CTX Upper Body plus Bonus Butt Workout(BBW)
Wed: Cardio Kicks plus Coremax (seg 1)
Thurs: CTX Upper Body Plus BBW
Fri: Rhythmic Step plus Coremax (seg 3)
Sat Split: (pick what needs it most if only have time for one workout)
morning...45 minute well paced run and stretch
evening...Leaner Legs
Sun: OFF or Stretch Workout
WEEK TWO:
Mon: IMAX 2 plus 300 walking lunges and stretch
Tues: Pyramid Upper Body plus BBW
Wed: KPC
Thurs: Pyramid Upper Body plus BBW
Fri: Step Blast
Sat Split: (pick what needs it most if only have time for one workout)
morning...45 minute well paced run and stretch
evening...Pyramid Lower Body in its entirety
Sun: Rest or stretch workout
WEEK THREE:
Mon: Body Max (only last segment of upper body) plus BBW
Tues: Kick Max
Wed: Coremax seg 1 plus BBW
Thurs: Body Max in its entirety
Fri: Step Fit
Sat: Rest or stretch workout
Sun Split: (pick what needs it most if only have time for one workout)
morning...MIC
evening...Legs and Glutes
WEEK FOUR:
Mon: PS Back/Bi's/Abs plus BBW
Tues: IMAX 3
Wed: PS Chest/Shoulder/Tri plus BBW
Thurs: CTX Kickbox portion only plus 300 walking lunges
Fri: Step Works plus 5 minutes of favorite ab exercises
Sat: Rest or stretch workout
Sun Split: (pick what needs it most if only have time for one workout)
morning...Boot Camp plus 10 minutes Ab Hits
evening...Gym Style Legs
Now let's kick some butt