Turkish Get-ups

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.

Post weights used and thoughts to comments

Control and safety are key! There is significantly more value using less weight and 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 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

Together again❤️

118 views3 comments

Recent Posts

See All


Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of


Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo