Recovery. Its the one thing that many every day athletes neglect. Any pro athlete will tell you that recovery time is an essential part of your game. Today we will review the basics of what I call “Recovery Posture”, which is meant to reset the scapula, neutralize the position of the neck and low back, release pressure on the hips and knees and rebalance posture. 

Watch below for a detailed video of set up for this posture.

Accomplish this pose 3-10 minutes every day for best results!


Part 1: 10 Calf Raises – 10 Shin Grabs – 10 Sampsons – 10 Toy Soldiers – 400M Jog

Part 2: Full Rom Set – Perform 3 rounds

20 GBHE w band on thighs.

16 Skaters

12 Alternating single Leg Sit Down & Stand up (mod with both feet on ground)

8 Alternating Side Lunges

6 Step Back Lunge R with single arm Overhead press R

6 Step Back Lunge L with single arm Overhead press L

30 Skips on Jumprope

Part 3: Met Con Rounds – Complete 4!

20 Alternating Step Up with Hip Extension

20 Squats (preferably with band on thighs)

10 Glute Bridge Hold + Fly

10 Walking Lunge + Hammer Curl

5 Man Maker Push Ups (mod 10 Bent Rows & 5 Push Ups

5 Navy Seal Ups

Part 4: When finished run 1 mile for time. 

Part 5:  Pigeon or thread the needle. Stretch your shoulders and spinal twists.

For more stretching and recovery CLICK HERE!

Gumsaba Fitness Class schedule Wednesday 3/16/16

5:30AM Sunrise Danville Womens only class – Coach Karen – Interval Bliss

6AM Sunup Moraga Womens only Class – Coach Briana – Interval Bliss

8:15AM Sunshine Moraga Womens only Class – Coach Briana – Interval Bliss

9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Interval Bliss

9:30AM Sunshine Orinda Sleepy Hollow Co Ed PRIVATE Class – Coach Piper – Triple Amrap

11:00AM Cytosport In Trinity In Meditation – Coach Michelle (private class)

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

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