THE TURKISH GET UP PROJECT VANCOUVER
1. Ready Set Go Position
Place your left arm and leg straight on the floor, about 45 degrees away from mid-line (like a snow angel). Set your neck and low back to neutral position. (Just a small curve in your low back.)
2. TGU Elbow
Place your left foot on the ground with your knee bent to 90 degrees, and angled slightly away from mid-line. Lead with the chest, drive into the ground with all three limbs until you have rolled up on your right forearm and elbow. Slowly lower yourself back to the starting position, without letting your shoulder come unpacked. Practice repetitions on both your left and right sides.
3. TGU To Tall Sit Position
Keep both shoulders packed (away from ears/no shrugging) for the duration of the TGU and press through the palm of your hand until you left arm is straight (this is the “tall sit” position).
4. TGU to High Bridge
Press yourself slightly off the ground as you swoop your knee through to the ground. As you place your knee on the ground make sure your left hand, left knee, and left ankle form a straight line on the floor. (Or Right if depending on which side you are completing.)
5. TGU Knee Pass
From the high bridge position (with right hand planted on floor) swoop your right knee under your right hip and plant on ground. As you place your knee on the ground try to ensure your right hand, right knee, and right ankle form a straight line on the floor.
If you can’t get to the high bridge position then press yourself slightly off the ground as you swoop your knee through.
6. Hinge To Half Kneeling
Hinge towards your bottom hip keeping spine neutral and rise torso up to a half keeling position. Make a “windshield wiper” motion with the back leg so that both legs are now parallel in the bottom of a lunge position. Change your gaze (eyes) from on your hand or kettlebell to straight ahead.
7. Half Kneel Lunge to Standing
With control stand up from lunge position keeping feet hip-width apart.