I’ve created a nifty list for you to take to class in case you need a modification so we can all be on the same page with our muscle groups and maintain injury free status.  You can also find this list under Programs>>>MODS on our website. You can make a handy link in your cell phone by visiting that page and bookmarking the link.

Gumsaba MOD Standards >>>Download PDF

Don’t push through painful injuries, and if an exercise aggravates your injury after a workout on a consistent basis AVOID IT! Use the modifications instead, which will help heal you and make you stronger.

Standard Exercise (alphabetical)Modifications
Ab RollerRussian twist, bicycles, low plank
Biceps Curls GB Chest Fly, Active Hi or low plank
DeadliftGlute Bridge Pulses, Quadruped Donkey Kicks with weight, Sumo Deadlift
DipsTriceps Press, Triceps Kickback, GB Skull Crusher
FlysShoulder Rolls with weight, Shoulder Blade Squeeze with weight, Sholuder Shruggs.
Hi Plank & VariationsSpread fingers out and suction palms, Low Plank, use weights for support
JumpropeHi Knees, Burpees, Step Ups, Mountain Climbers, Mountain Runners
Kettle Bell Swing Stiff DL, Sumo Deadlift, GB Hip Extension
Low Plank Active Cat Cow, Boat Pose, Bicycles, Reverse Crunch
Forward and Step Back LungesAlternating Single Leg Glute Bridges, Glute Bridge with Band at thighs, Side Lying Leg Lift (top leg)
Overhead Press Shoulder Rolls with weight, Shoulder Blade Squeeze with weight
Overhead SquatSquat, Squat with Band at thighs
Push UpGlute Bridge Chest Press, Sholuder Rolls, Wall Push Ups, Hi Plank Shoulder Push Ups
RunningWalk, Jumprope, Skaters, Burpees
Side Step LungesSumo Squat, Side Lying Leg lift (bottom leg)
Side Facing Low Plank Side Bend, Side lying V Crunch
SquatDemi Squat, Wall Sit , Squat with band at thighs, Sit Down Stand Ups, Clamshells with Band at thighs.

Don’t see an exercise you often need a mod for? Email coach@gumsaba.com and we will add it!


The amazing ladies of the Moraga Sunshine Boot Camp hitting hills!

Gumsaba Fitness Class schedule Wednesday 6/17/15

5:30AM Sunrise Danville Womens only class – Coach Karen – Coreture + Steady Cardio

6AM Sunup Moraga Womens only Class – Coach Briana – HIIT Humpday!

8:15AM Sunrise Moraga Womens only Class – Coach Briana – HIIT Humpday!

9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Coreture + Hill Intervals

11:00AM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) TRX Chipper

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

2PM Cytosport Vinyasa Flow Yoga – Coach Jentry (private class)