maybe hope for my fLat ass after all

[CowgirlJane 14,261]

Well, they had me use ice and some rest to get the injuried muscle to "quiet down" but then I keep working it even though it still causes some pain.

The focus is on stretching and stregthening. The moves are hard to describe because they are very focused on small muscles. So, for example, lots of ab related work, but not crunches. We keep changing up the glute ones to find effective ones where the glutes do the work and not the quads taking over without hurting my knees. I wish i could give you a list of exercises and stretches but it isn't like that. Every workout is different and even the homework I get is evolving.

Fiddle - even though I only dabbled at cross fit, I did alot of Julian Michal's dvds with the focus on compound moves... you get more out of your workout. I suspect it contributed to this for the same reasons you are describing. For me the lesson learned is that compound moves are great and efficient, but your weekly routine needs to also include isolation of those small and underused muscles. Example, I still do not engage the muscles on the side of my ribs to support pushups. My arms and shoulders do all the work and it is no wonder they are so hard for me. It takes time to isolate muscles - I am sure I couldn't do it without her coaching me as the way an exercise is done needs to be pretty precise.

[Globetrotter 1,340]

Can you give me an example of what you have done so far?

[Joe I 180]

I found this web site a while back and find it a great resource for building a tight firm rounded butt, seems mostly for women but I like it too check it out I know you'll like it,

http://bretcontreras.com/