There are few positions that create length and mobility in the posterior chain like downward facing dog does! We use down dog quite a lot in the warm ups to give the body range of motion and heat, but its also a great addition to a push up routine that gives the shoulder girdle a nice opening.
Click here for Down Dog details and be sure to apply them in the DIY below!
🙂 Coach M
Equipment: Weights, Mat, Jumprope
Part 1: Warm Up
10 Hip circles
10 Butt Kickers
10 Toy Solider R/10L
10 Down Dog to Hi Plank Sets
Runners Lunge to Forward Fold 10R/10L
10 Sumo Squats
10 Alternating Step Back Sampson Stretch
30 Hi Plank Knee Tucks
Part 2 R.O.M: Perform 2X
12 Prisoner Squats
12 Winged Supermans
6 Alternating Scorpions
6 Inchworm Push Ups
24 Jumping Jacks
Part 3: Form Focused Met Con Sets
Set 1: Perform 3X
7 Push Ups
8 Bent Rows
9 Glute Bridge Pullover
10 Jumprope Overhead Walking Lunges
50 Skips on Jumprope (mod skaters)
Set 2: Perform 3 Rounds
6 Alternating Split Raises
7 Glute Bridge Flys
8 Renegade Rows (hands and knees ok, or mod with standing single sided 8R/8L)
9 Knees to Elbows
10 Wall Sit Biceps Curl
Part 4: Run, jog or walk 1 Mile
Part 5: Deep Hip stretch
Gumsaba Fitness Class schedule Wednesday 2/3/16
5:30AM Sunrise Danville Womens only class – Coach Karen – Cardio Anyone?
6AM Sunup Moraga Womens only Class – Coach Briana – Cardio Anyone?
8:15AM SunshineMoraga Womens only Class – Coach Briana – Cardio Anyone?
9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Cardio Anyone?
11:00AM Cytosport In Trinity Foundations – Coach Michelle (private class)
12:00PM Cytosport Next Level In Trinity – Coach Michelle (private class)
2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)