Many of us deal with shoulder issues, and whether its an old nagging injury or some inflammation that has just started cropping up its a bummer indeed. The scapular plane is the safest plane to work in when it comes to shoulder pain. You will see “scapular raises” in the ROM warm up both in this DIY and in classes. This motion allows the muscles of the shoulders to work with minimal risk and is a great modification for front raises, flys, side raises, spit raises and the like.
If you are experiencing chronic joint pain of any kind please email michelle@gumsaba.com so that I can help guide you down the path of recovery. Certainly there are times to rest, but often you can work around the injury so that you don’t have to lose ground.
To your health, Coach Michelle
Coach Michelle doing raises in the Scapular Plane.
Raises in the scapular plane occur at 30 degrees forward of Frontal plane.
Fly High DIY!
Equipment: Mat, Weights, Band optional
Part 1: Warm Up well with your band if you have one!
Part 2: R.O.M – Perform 3X
10 Scapular Plane Raises
8 Triceps Kickbacks
6 Toy Soldiers
4 Handstand Kickups against green backstop to avoid black widows! (mod w Push Ups)
20 Skaters
Part 3: Free Weight Work
Set 1: Perform 3X
6 Dive Bomber or Magic Carpet Push Ups
12 Walking Lunges with Hammer Curl
16 Squats with weight on shoulders
400M Run
Set 2: Perform 2X – incude Run
10 Plank Up Downs (mod low plank knee tucks)
16 Side Lunges with Overhead press at standing
20 Step Up with Alternating Leg Abduction
Run 200M
Set 3: Perform 3X
6 Burpees
12 Bent Rows
16 GBHE + Pullover
400M Run
Set 4: Perform 2X – incude Run
10 Renegade Rows
16 Mountain Climbers
20 Sumo Hi Pulls
Run 200M
Part 4: AMRAP CORE – 12 Minutes
10 K2E
5 Full Sit ups
10 Reverse Crunches
5 V Ups
10 Elevators 5R/5L
5 Navy Seal Ups
Shuttle Run (5Y/10Y/20Y)
Part 5: Static stretch 1 minute each:
Hamstring R
Hamstring L
Couch Stretch R
Couch Stretch L
Spinal Twist R
Spinal Twist L
Chest Stretch R
Chest Stretch L
Deltoid Stretch R
Deltoid Stretch L
Gumsaba Fitness Class schedule Wednesday 8/26/15
5:30AM Sunrise Danville Womens only class – Coach Karen – Cardio Crush
6AM Sunup Moraga Womens only Class – Coach Briana – Pull Your Weights
8:15AM Sunrise Moraga Womens only Class – Coach Briana – Pull Your Weights
9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Cardio Crush
11:00AM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) TRX Intervals
12:00PM Cytosport Boot camp Benicia – Coach Michelle (private class) TRX Intervals
2PM Cytosport Gentle Yoga – Coach Michelle D. (private class)