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 Roller||Russian twist, bicycles, low plank|
|Biceps Curls||GB Chest Fly, Active Hi or low plank|
|Deadlift||Glute Bridge Pulses, Quadruped Donkey Kicks with weight, Sumo Deadlift|
|Dips||Triceps Press, Triceps Kickback, GB Skull Crusher|
|Flys||Shoulder Rolls with weight, Shoulder Blade Squeeze with weight, Sholuder Shruggs.|
|Hi Plank & Variations||Spread fingers out and suction palms, Low Plank, use weights for support|
|Jumprope||Hi 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 Lunges||Alternating 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 Squat||Squat, Squat with Band at thighs|
|Push Up||Glute Bridge Chest Press, Sholuder Rolls, Wall Push Ups, Hi Plank Shoulder Push Ups|
|Running||Walk, Jumprope, Skaters, Burpees|
|Side Step Lunges||Sumo Squat, Side Lying Leg lift (bottom leg)|
|Side Facing Low Plank||Side Bend, Side lying V Crunch|
|Squat||Demi 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 email@example.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)