The Ass Wod; A Posterior Chain Development Program. A supplement to your training 2-3x a week.

We created this based on a need that I've personally experienced and that we've noticed not only in the crossfit community, but in the population as a whole. Crossfitters are as a majority quad dominant, and Crossfit promotes quad imbalance for the most part. Add to that fact that most all of our lifestyles promote glute inactivation through excessive sitting at our jobs. When you combine those two factors, you have aesthetically less butt than you should have, and functionally a weaker everything because hip extension is responsible for the force generation in nearly every big lift that we do, and that's driven largely by the glutes and hamstrings. The butt is also largely responsible for lower back health. I personally implemented this style of accessory work on top of my own training for the Crossfit Games and saw my lower back issues go away, and my squat and deadlift jump 40+ lbs very quickly, which has translated to all lifts increasing.

This is new, and growing rapidly. Therefore it is also evolving. We enjoy your feedback and suggestions to help us shape this. #ingluteswetrust

We've had a lot of ques­tions about train­ing your Glutes, so we wanted to spend a lit­tle time focus­ing on our favorite rear view.

The main ques­tions were:

How do you get a round butt?

And…

What are the best exer­cises for train­ing the glutes?

First of all, you have to under­stand that if you have extra ‘stored energy’ (aka, body fat) there’s a good chance it’s hangin’ out on your back­side and hips (espe­cially if you’re of the female per­sua­sion: women nat­u­rally tend to carry more body fat around hips, butt, and stom­ach than men). This is one of the rea­sons you don’t have the butt of your dreams.

How­ever…

Even if you lose the body fat cov­er­ing your pre­cious assets, if you’re not train­ing to build mus­cle in the lower body regions, there’s a good chance (unless genet­ics blessed you with some strong and pow­er­ful hindquar­ters) you may find your­self suf­fer­ing from “nobutidous” (trans­la­tion: ‘no a** at all’ or ‘flat butt’ or ‘pan­cake butt’, etc.) and you’ll have to start work­ing hard for some curve.

That said, no mat­ter what your cur­rent ‘con­di­tion’, you’ll still want to con­sider adding some glute spe­cific train­ing to your cur­rent work­out rou­tine, because your bum mus­cles are some of your body’s most impor­tant mus­cles for move­ment, hip sta­bi­liza­tion, and over­all strength.

This is your introduction guide to understanding the Gluteal structure and how to build upon it!

Enjoy!

Tag  #TheAssWod #NKFAthlete #FuelTheMachineCo for a chance to be featured @theasswod & @NatalieKnowsFitness 

*For information on personalized coaching please email info@natalieknowsfitness.com