You will likely do Samson Stretches at the beginning of every class if you are a Gumsaba member. This stretch is awesome for warm up for many reasons. When done properly, it opens up the flexors of the trunk, which, for most of us, are pretty darn tight. It also allows for lengthening of the wrist flexors, and allows for shoulder range of motion. So lets tech these babies out and do them even better next class!

The first movements you do at class create patterns you will use for the remainder of class and the remainder of your day. Use warm up time wisely and really get specific about your technique. It will totally pay off. Warm up is also a great time to ask the teacher about technique so you can really get that pattern down before we start moving fast and hard!

Samson stretch technique: 

1. Lace fingers and turn palms outward while locking arms
2. Push arms and hands out to horizontal
3. Look straight ahead
4. Push arms to overhead and lunge forward
5. Push hands hard towards ceiling
6. Keep arms perpendicular to floor and  palms turned to ceiling
7. Let trailing leg’s knee settle to ground
8. Pull hip points up/engage abs to feel stretch in the front of the hip
9. Hold for up to 10-20 seconds
10. Repeat with other leg

These are also really beneficial to break up a road trip or a long day at work! For those of us who get cramping of the psoas, they are a real life saver.

To your health,

🙂 Coach Michelle


Gumsaba Fitness Class schedule Wednesday 11/16/16

5:30AM Sunrise Danville Womens only class – Coach Karen – Humpday Endurance

5:45AM Sunrise Walnut Creek Heather Farms Co-ED class – Coach Carrie – Humpday Endurance

6AM Sunup Moraga Womens only Class – Coach Briana – Humpday Endurance

8:15AM Sunshine Moraga Womens only Class – Coach Briana – Humpday Endurance

9AM Sunshine Walnut Creek Rudgear Womens only class – Coach Jentry – Humpday Endurance

9:30AM Sunshine Orinda Sleepy Hollow Co Ed PRIVATE Class – Coach James – Humpday Endurance

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

12:00PM Cytosport All Levels Cardio Kickboxing – Coach Michelle (private class)

12:30PM Cytosport All Levels Trigger Point Rolling – Coach Michelle (private class)

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