by Michelle Brown | Oct 18, 2016 | Boot Camp Blog, Mobility, Technical
Self myo-fascial Release is an important component of any fitness routine. As we age our fascia becomes more brittle. In youth, fascia can be compared to billowy cotton candy, but as we age, the fibers become dehydrated, damaged and compressed. While it is not... 
by Michelle Brown | Oct 11, 2016 | Mobility, Technical
Sprinter starts encourage glute dominance and get your heart pumping. Another great aspect of this exercise is that they mobilize the hips and, when done properly, teach the core to control the hip hinge. Common errors that occur in this exercise usually happen... 
by Michelle Brown | Oct 4, 2016 | Mobility, Technical
Scorpions are one of the warm up exercises we do most commonly at Gumsaba. They are a great way to mobilize the thoracic spine and mobilize the hips. They require us to contract the erector spinae muscle group, which for many of us is over stretched, as well as... 
by Michelle Brown | Sep 27, 2016 | Boot Camp Blog, Technical
I love me some GLUTE BRIDGE! Not just because it works the buns and build the hamstrings, but it’s a great way to implement and practice stability in the low back, while enhancing mobility of the hip flexors. Fun fact: When the spine is stable, as in glute... 
by Michelle Brown | Sep 20, 2016 | Boot Camp Blog, Mobility, Technical
We spend roughly a third of life sleeping. Sleeping posture is highly personal, right down to the pillow. Whether you like to sleep on your back, side or front, there are ways to support your posture to make your preferred sleeping posture more optimal. People who... 
by Michelle Brown | Sep 13, 2016 | Motivation, Technical
Burpees are my favorite exercise. They cover just about everything, stability, flexibility, mobility, strength, cardio and of course function! There is no better test of physical health than a burpee in my humble opinion. Instead of going through the technique, I am...