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 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)