Fitness experts agree that the reason for many common fitness related injuries is improper (or totally non existent) warm up and cool down. Today we will discuss the warm up, and for cool down moves check out Coach Jentrys new Sunday Stretch pieces here.

During a proper warm up blood, which usually resides more near the abdomen travels to the working muscles. This takes between 3 and 5 minutes. Many of us don’t have “extra” time to warm up or cool down, but since its critical we can make it super efficient and effective. Today I shot a quick video of my pre run warm up exercises, which require a band. It takes less than 2 minutes to perform this properly. For those of you who have more time or suffer from knee problems when you run/workout, add 10 banded glute bridge hip extensions and 10 clamshells R/L to this sequence. You can purchase a band here. 

I also highly recommend using the double ball release on your legs before a run as that helps the ankle mobilize and provides the feet with more stability.

Gumsaba Fitness Class schedule Wednesday 11/25/15

5:30AM Sunrise Danville Womens only class – Coach Karen – Cardio Killer!

6AM Sunup Moraga Womens only Class – Coach Briana – Cardio Killer!

8:15AM Sunrise Moraga Womens only Class – Coach Briana – Cardio Killer!

9AM Sunshine Walnut Creek Womens only class – Coach Michelle – Cardio Killer!

12:00PM Cytosport Boot camp Benicia – Coach Michelle (private class) TRX Cardio Killer

2PM Cytosport Gentle Yoga – Coach Michelle D. (private class)