If you Gumsaba, then you know skaters! Skaters are awesome because they simultaneously challenge mobility and stability as well as cardiovascular endurance. Sometimes they are confused with spring jacks, which are focused more on mobility and strength. Lets clarify skaters and the good technique you want to use when practicing them!

  1. Start with your feet hip width apart, weight evenly dispersed.
  2. Ground your weight into your right foot and leg, engaging your right gluteus muscle. Use your hip flexor and core strength to lift your left leg off the ground with the knee slightly bent.
  3. Push off of your right foot with an intention to move to the left.
  4. Landing on the left foot with the left knee slightly bent, ankle over knee.
  5. Details on landing: Engage your left gluteus and thigh upon landing and hold for a split second to challenge your stability. Engage your low belly so that your limbo-pelvic region remains stable which will allow your thoracic spine to rotate. Your right arm will counter balance you with contralateral movement – coming across your body as pictured. Your left arm will swing to a stop as you hit the group back (see photo below) Everything should stop right when you land for a split second.
  6. Repeat the same process as you bound off of your left knee to the right.
  7. Only put this exercise into practice when you have worked less dynamic mobility and stability exercises on their own (bird dog, glute bring, low plank to name a few)
  8. Regression: for those with knee issues, perform the skaters without a jump, focused on the knee ankle alignment.
  9. Progression: Leap long distance laterally and go for vertical height, still challenge your stability with a clean stop at landing. A medicine ball can also be used to challenge all three elements of this exercise.

skater

Skater: Stable hips, mobile t-spine, cardio endurance!

 

Gumsaba Fitness Class schedule Wednesday 7/20/16

5:30AM Sunrise Danville Womens only class – Coach Karen – HIIT and Run!

6AM Sunup Moraga Womens only Class – Coach James – HIIT and Run!

8AM Sunshine Orinda Sleepy Hollow Co Ed PRIVATE Class – Coach James – Weightless

8:15AM Sunshine Moraga Womens only Class – Coach Michelle & Coach Kristin – HIIT and Run!

9AM Sunshine Walnut Creek Womens only class – Coach Jentry – HIIT and Run!

11:00AM Cytosport All Levels Cardio Kick – Coach Michelle (private class)

11:30AM Cytosport All Levels Trigger Point Rolling – Coach Michelle (private class)

12:00PM Cytosport Next Level In Trinity – Coach Michelle (private class)

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