Work on Your Booty & Schedule Change

Workout of the day for Thursday 09/12/12:

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

WOD Demo with Rob Morris – video [wmv] [mov] [HD mov]

Schedule Change: Thursday Night 6pm class will no longer be a mobility class. This class will be the regularly scheduled workout of the day.

Here are some excerpts from an article about your gluteus maximus. Athletic performance, mobility, speed, strength, and power all come from your butt. The best way we can build this engine is Squatting, Deadlifting, and Jumping.

Go work on your butt! ~Justin

Some Highlights from:

Call of Booty
By David Fleming
ESPN The Magazine

“But for us, for athletes, glutes are everything — the absolute epicenter and powerhouse of all athletic movement.”

The bulk of any athlete’s power sits squarely in the gluteus maximus. Roughly three times the size of the biceps, it is the largest of the three gluteal muscles. It begins at the top of the pelvis (right near your rear pants pockets). Then it wraps around the bottom of the hip, where it connects to the front side of the femur. Besides giving the butt its girth, the glute max is mainly responsible for hip extension. That means it provides the initial push needed to get up from the bottom of a squat, along with the final stretch of the femur that gives athletes the explosive power needed for jumping, cutting and, in Poe’s case, blowing up double-teams and pile-driving quarterbacks.

Underneath and around the glute max is a critical network of smaller muscles: the gluteus medius, the gluteus minimus and a group of thinner muscles known as the deep six. Together, they surround the femur and pelvis like a rubber-band ball. By providing lift, heft and firmness, these muscles give the athlete’s butt its distinct look. They also act as stabilizers for the legs and the torso. Put more simply, the butt — which most of us treat as if it were a vestigial bleacher cushion — isn’t just the main engine of the lower body, it’s also the steering wheel.

Any act of throwing or hitting is a byproduct of the rotational torque created by the uncoiling of the hips, core and torso — a kinetic catapult that begins and ends, you guessed it, with the butt.

And when that monster is hurting, it’s hard for athletes to function.

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