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 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

raises in the scapular plane

Coach Michelle doing raises in the Scapular Plane.
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)