Turkish Get Ups

(Compare to January 7, 2019)


Warm up 3 Rounds of:

5 Pullups

10 Pushups

15 Squats


Then complete 2 warm up sets, with DBs, of Turkish Get-ups. 5 reps the right side and 5 reps on the left side.


Main Set:

5 x 5 x 5 x 5 x 5 AHAP (As Heavy As Safely Possible)

Complete 5 reps on the left then 5 reps on the right before taking a break. If you can do a 6th rep, you need to increase the weight. Experiment with different forms of weight, KBs, DBs, and barbells.


*Newbies (less than 3 weeks of Community Fit) practice with dumbbells first and don't try to go AHAP

*Rookies (less than 6 months) safely attempt all the reps with lighter weight

*Vets attempt heavier weights with diverse equipment

Rest 3-5 minutes between sets


Post Weights to Comments


Cool Down:

Scorpion

Lower Back & Piriformis Stretches

Straddle Stretch


******* Knee, Hip & Lower Back Issues********

Complete the same # of reps and sets with Single Arm Sit to Stands on a bench or box




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