#FreeWorkoutFriday NO. 10
This recovery workout is a quick. It is a full body workout consisting of the Turkish getup and dumbbell hang power cleans.
It can be done as a pre-workout warm up, or a post workout conditioning circuit. I personally modified this from the original by the fellas over at the Active LifeRx.
Enjoy your recovery workout however you choose to use it!
Perform 4-6 sets of the following:
3 Turkish sit-ups on each side >> just the roll up on to your elbow. Feet stay in contact with the ground, limbs at 45 degrees from your body; weighted hand is straight towards the ceiling, with packed shoulder, eyes on the kettle bell or dumbbell. Pull your chest at an angle towards your extended leg, pressing the kettle bell upwards.
2 Turkish Get ups on each side >> Same as above, but continue through the full get up:
Kettle bell says towards the ceiling through the entire movement
1. From sit up, transition from elbow to hand.
2. Extend hips (straight line from bottom to top hand).
3. Pull extended leg through to your knee
4. Pull hand off the floor into a half kneeling position.
5. Eyes transition forward and stand up to your front foot.
6. Reverse the same way you came up.
20 Hang Power Cleans >> feet under hips, knees come forwards with chest up, extend hips and pull dumbbells to your shoulders in the front rack position. Return the same way you came up.
Now give it a try! The Turkish Get Up can be tricky but is a wildly valuable movement with low risk of injury. Start with light weight and master the movement. It will serve you well when you’re 80 and need to get off the floor. #winning #functionalmovement
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