PROGRAM A

WARM UP

WORKOUT

8 Rounds

3 Turkish Get Ups (Right Arm)
3 Turkish Get Ups (Left Arm)

(See Coaches Notes for Customized Workout Options)

Suggestions
Men: 30-40# DBs
Women: 15-25# DBs

Score: Completion

Goal: Controlled, High Quality Movement (Should take AT LEAST 16 Minutes)

Coaches Notes

Very straight forward today. These are full get ups and the goal is quality. Please do not rush through them. The point is not to go from lying on the ground to standing up by any means necessary. The point is to find strength and stability at every position along the way from lying down to standing and back.

You can also customize by breaking the full Turkish Get Up into smaller parts. For example you could do:

4 rounds -
6 1/4 Get Up Right
6 1/2 Kneeling Windmill Press (Right Arm)
6 Right Leg Only Single Arm Overhead Lunge
6 1/4 Get Up Left
6 1/2 Kneeling Windmill Press (Left Arm)
6 Left Leg Only Single Arm Overhead Lunge

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

Turkish Get Up Options

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.