In many fitness programs stretching is an afterthought, or its not done at all. At Gumsaba, the programming is made to help you move better. I created this DIY to help your muscles heat up and open up. I’ve been playing around with ways to get you guys to stretch more often and for longer, and this has been a hit at classes. If you have questions on the movements please feel free to text me. I’ll get back to you at my earliest convenience.

Yesterday a group of us took a SUP YOGA class in Marin. If you are interested in forming a group to go please let me know. Im happy to arrange it – its a magical experience! Enjoy the photos from our trip yesterday.

🙂 Coach M

Strengthen Then Stretch DIY

Hold the stretches after completing 2 rounds of the exercises. Hold each stretch 30 seconds to one minute. 

PART 1: Warm up with dynamic movement

Part 2: Full R.O.M. – Perform 2 Rounds of 12 reps each exercise

Bent Rows

Push Press

Fig 4 Squat 6R/6L

Walking Lunges

Freehand Single Leg Hip Hinge


Set 1: Butt Out 30 second rounds

Glute Bridge Hip Extension with band on thighs 2″ up from knees

Clamshell R with band on thighs 2″ up from knees

Clamshell L with band on thighs 2″ up from knees

Wall Sit Biceps curl with band on thighs 2″ up from knees

Side steps 15R/15L with band on thighs 2″ up from knees

Squats with band on thighs 2″ up from knees


Pigeon Pose R

Pigeon Pose L

Set 2: Chesty – 30 second rounds

Push Ups

Isolated Glute Bridge Fly

Scapular Plane Raises

Over Head Squats with Jumprope

Bent Rows


Scorpion Hold 15 seconds R/L

Quadruped Scapular Stretch 15 seconds R/L

Set 3: TRI FECTA! 30 second rounds

Triceps kickbacks

Crab Dance

Over Head Triceps Press



Childs Pose w Tricep Stretch (prayer hands)

Set 4: Belly UP! 30 second rounds



Low Plank


Mountain Runner


Low Cobra

Bow (optional)

Set 5: Girdle Cincher 20 second rounds

V Crunch R

V Crunch L

Side Bend with weight R

Side Bend with weight L

Side Plank Hip Drop R



Crescent Lunge with side bend R

Crescent Lunge with side bend R

Part 5: Run 1 mile and then stretch calves and hamstrings



Gumsaba Outdoor Fitness Class schedule Tuesday 9/22/15:

5:30AM Sunrise Danville Womens Class – Coach Michelle – TRX Interval Training

5:30AM Sunrise Danville Mens class – Coach Joel – TRX Tuesday

6AM Sunup Lafayette Co-Ed class – Coach Jentry – TRX Tuesday

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Interval Training

11:00AM Cytosport Powert Training – Coach Briana (private class)

12:00PM Cytosport Power Yoga – Coach Jentry (private class)