Anatomy of Strength and Conditioning

TURKISH GET-UP

1. Lie flat on your back. Your right arm should be raised straight out above your chest, and your left arm should be at your side.

2. Flex your right knee and place your right foot flat on the floor.

3. Rotate your core slightly to the left and lift your shoulders off the floor, supporting your weight on your left forearm. Next, plant your left hand on the floor and lift yourself up to a sitting position.

4.Lift your hips skyward and tuck your left leg under your body to support yourself on your left knee.

5. Lift your left hand off the floor and push through your right foot to a standing position, keeping your right arm stretched over your head throughout the exercise.

6. Return to the starting position. Perform 10 repetitions per arm.

Targets

• Shoulders

• Core

• Thighs

• Glutes

• Upper back

• Triceps

Benefits

• Increases stability in the hips and aids balance throughout the body

Do It Right

• Keep your back flat throughout the movement.

Avoid

• Excessively swinging your hips throughout the motion..