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

outdoor yoga

Met Con Mash Up

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

6 Thrusters

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)