Warm-up 2 x each side:

KB Turkish Get-up Progression

5 Reps @ each step

-Floor to Elbow

-Elbow to Hand

-Hip Lift

-Samson to Lunge

-Step Back Lunge

Then complete the following-

Turkish Get-ups

3 x 3 x 3 x 3 x 3

AHAP Turkish Get-Up (3 Right Side+ 3 Left Side)

Rest 2-3 minutes after completing the reps on both right and left sides.

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Control and safety are key! There is significantly more value using less weight and a full range of motion, very controlled movements than unstable, unsafe, heavier movements. Take the time. The benefits are worth it.

Experiment with different forms of weight, KBs, DBs, and barbells.

At home try a container of Tide or a gallon of water.

*Less than 1 month of Community Fit- practice with dumbbells first and become an expert in each step of the TGU

*Less than 3 months - safely attempt all the reps with lighter weight

*Vets attempt heavier weights with diverse equipment

Cool Down:

Scorpion Stretch

Low Back & Piriformis Stretch

QL Stretch

Child's Pose

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