Stretch and Roll Out:
Complete 3-5 rounds of the Turkish Get Up. Rest up to 90 seconds between rounds. Then rest 1-2 minutes and move on to the circuit. Complete 4-6 rounds of the circuit, resting the same amount of time as the time you worked.
1-3 reps per side Turkish Get Up
3 line Crawl Suicide
50ft Down and Back Farmer’s Walk
5-8 reps Butterfly Sit Ups
Stretch and Roll Out:
With the Turkish Get Up, keep the reps low and work up to heavy weights. Beginners may need to start by balancing something on their hands. For the circuit, complete all three exercises as quickly as possible. Do not rest once you start the circuit. Rest longer between if needed. Beginners may need to shorten the Suicide and the Farmer’s Walk.
Turkish Get Up – Start by lying on your back on the ground with your legs out straight. Then drive your right arm up straight and have your fist pointing up toward the ceiling. Bend your right knee and place your foot flat on the ground. Straighten your left arm out to the side (not straight out at shoulder height, but not right by your body). Keeping your right arm straight up and pointed toward the ceiling at all times (it can even help to balance something on your knuckles to remind you of this while you are learning), roll up on to your left forearm. Prop yourself up nice and tall on your left forearm. Press through your right foot on the ground. Do not let your right knee cave in and keep your left leg out straight on the ground. Once up on your forearm, press up onto your left hand with your left arm going straight. Sit up nice and tall. Do not shrug your shoulders. And remember, your right arm is always straight and pointing straight toward the ceiling. Then from the seated position you are going to bridge up, lifting your hips up as high as you can. You will press down through your left hand as well as your left heel and right foot. Keep your right foot flat on the ground and your left leg out straight. Do not let your right heel come up. From the bridge position, slide your left leg back and under you so that you are in a kneeling position with your hand on the ground. Make sure you swing your leg back enough so you are in a strong supported kneeling position that will allow you to lift your left hand off the ground. Staying nice and tall, lift your left hand and come to a kneeling position. Do not lean forward of slouch forward as you lift your hand up off the ground. With your right arm still pointing up at the ceiling, stomp your right foot into the ground and come up to standing, bringing your left foot forward to be even with your right foot. Once standing, you will reverse the steps until you are again lying on your back. You will first go back to kneeling, stepping your left foot back. You will then place your left hand down on the ground out to the side and just a little back from your left knee. You will then bridge up and swing your left leg through so it is out straight in front of you. As you bridge, keep your right heel firmly planted on the ground. From there, you will return to a seated position supported by your left hand. Then you will relax down to your forearm and finally roll on to your back. Do not slouch as you move back down. Keep a nice tall posture throughout the entire move. Repeat 3-5 reps on this right side before switching. You can also do this move with either a sandbag over your shoulder or a kettlbell or dumbbell in the raised hand. Beginners may just want to start by balancing something on their knuckles.
Crawl Suicide – The Suicide means you crawl to the first line then back. The second line then back. And finally the third line and back. Set the 3rd line about 50ft away and then divide it up with the other two lines. You can do a Forward/Backward Table Top Crawl or even a Lateral Table Top Crawl. To do the Table Top Crawl, set up on your hands and knees with your knees under your hips and your hands under your shoulders. Flex your feet and lift up onto your toes/the balls of your feet. Then take a step forward with your left foot and right hand, keeping your knees close to the ground and your back flat. Make sure to brace your core so that your hips don’t wiggle a lot side to side as you crawl forward. Then step forward with your right foot and left hand. Keep crawling forward, moving the opposite arm and opposite leg together. Take small steps forward so that you don’t get too spread out. You don’t want your hips to start to wiggle and your butt to go up in the air. Also, keep your knees as close to the ground as possible. You can also do the Table Top Crawl backward. Backward may be a bit more challenging and harder on the shoulders. Make sure to keep your steps small, especially when starting out, so that you don’t overload your shoulders and can keep up the contralateral movement. To do the Table Top Crawl backward, step back with the opposite arm and leg. Make sure you don’t get too spread out as you crawl backward. If you reach too far back with your feet and get too stretched out, your going to put a lot of pressure on your shoulders and then you wont’ be able to move fluidly. Keep you steps nice and short and compact to start with and your knees close to the ground. Make sure to brace your core and keep your butt down.
Farmer’s Walk – For this, walk to the 3rd line of your suicide (aka 50 ft) and then come back. Down and back is the rep. To do a Farmer’s Walk, you can hold dumbbells, kettlebells, water jugs or any sort of weights in each hand. Use as heavy a weight as you can grip while maintaining a nice tall posture. Stand up nice and tall with your arms down by your sides and your chest pressed out. Make sure your core is braced so you don’t feel your low back engaging. Holding the weights in each hand begin to walk forward, making sure the weights aren’t resting on your legs. Hold them just off your thighs. Walk around for a set distance or an amount of time, maintaining perfect posture. You want to use weights that challenge you and make you want to drop them just before the time or distance is out. Do not let your head jut forward or your shoulders round. Do not let the weights rest on your legs. Keep your core tight and glutes engaged as you walk with your shoulders down and back and your head up.
Butterfly Sit Ups – To do Butterfly Sit Ups, sit on the ground and place the bottoms of your feet together. Bend your knees into the Butterfly stretch, letting your knees fall open as you bring your heels in toward your crotch. Keeping your knees open and feet together, lie back on the ground. Then sit back up and come back up to the seated position. The more you swing your arms, the easier the move will be. Also the closer in your feet are to your body, the harder the move will be (this will also be based a bit on flexibility as well).