3 Days a Week // Oct. 2024: Turkish Get-Up Specialization Phase
Preview video for October!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Wild Thing-Focused Flow
Yoga class #2: Shoulder Fun Yoga Flow
Turkish Get-Up Specialization Program:
Click here to make a copy & view the spreadsheet.
Warm-Up (Choose One)
Warm-Up Flow A
Warm-Up Flow B
day 1
A1. 2-3 sets
1/4 Turkish Get-Up¹ (version 1)
1/2 Turkish Get-Up¹(version 2)
3/4 Turkish Get-Up² (version 3)
Turkish Get-Up³ (version 4)
¹6-8 reps/side
²3-4 reps/side
³1-2 reps/side
A2. 2-3 sets of 6-8 reps/side
B1. 2-3 sets of 6-8 reps
Leg-Assisted Pull-Up (Pull-Up Bar & Chair)⁴ (version 1)
Band-Assisted Pull-Up (Band)⁴ (version 2)
Eccentric Pull-Up (Pull-Up Bar)⁴ (version 3)
Wide Pull-Up (Pull-Up Bar) (version 4)
Sphinx Slide (Blanket) (substitution)
⁴Take a wide grip (hands wider than shoulder width)
B2. 2-3 sets of 8-10 reps/side
Elevated Pigeon Hinge (Bench) (version 1)
Supported Pigeon Hinge (version 2)
Pigeon Hinge (version 3)
Pigeon Slide (Blanket) (version 4)
C1. 2-3 sets of 10-12 reps
C2. 2-3 sets of 8-10 reps/side
D1. 2-3 sets of 10-12 reps/side
D2. 2-3 sets of 8-12 reps/side
Standing Heel Pivot External Rotation (Band) (version 1)
Hip External Rotation (Band) (version 2)
day 2
A1. 2-3 sets of 8-10 reps
Sumo Deadlift to High Pull (Kettlebell) (version 1)
Sumo Deadlift to High Pull (Barbell) (version 2)
A2. 2-3 sets of :20-:30
B1. 2-3 sets of 6-8 reps/side
Goblet Kneel to Chair (Kettlebell) (version 1)
Goblet Alternating Hovering Low Lunge to Chair (Kettlebell) (version 2)
B2. 2-3 sets of :20-:30/side
Single-Arm Overhead Carry & March in Place (Kettlebell) (version 1)
Overhead Carry & March in Place (Barbell) (version 2)
C1. 2-3 sets of 8-10 reps
Scapular Pull-Up (Pull-Up Bar) (version 1)
Side-to-Side Scapular Pull-Up (Pull-Up Bar) (version 2)
Scapular Sphinx Slide (Blanket) (substitution)
C2. 2-3 sets of 6-8 reps/side
Arm Bar (Kettlebell) (version 1)
Arm Bar w/ Corkscrew (Kettlebell) (version 2)
D1. 2-3 sets of 6-8 reps/side/leg
D2. 2-3 sets of 4-6 reps/side
Kneeling Halo (Kettlebell) (version 1)
Horse Stance Halo (Kettlebell) (version 2)
day 3
A1. 2-3 sets of 8-10 reps/side
Split Squat (Kettlebell) (version 1a)
Rear Foot Elevated Split Squat (Kettlebell) (version 1b)
Split Squat (Barbell) (version 2a)
Back-Loaded Rear Foot Elevated Split Squat (Barbell) (version 2b)
A2. 2-3 sets of 8-10 reps/side
Doorframe Side Row (version 1)
Loaded Doorframe Side Row (Kettlebell) (version 2)
B1. 2-3 sets of 8-10 reps(/side)
Feet-Elevated Glute Bridge (Bench) (version 1)
Feet-Elevated Hamstring Bridge (version 2)
Feet-Elevated Bridge March (Bench) (version 3)
Single-Leg Feet-Elevated Bridge (version 4)
B2. 2-3 sets of 8-10 reps(/side)
Kneeling Single-Arm Overhead Press (Kettlebell) (version 1)
Low Lunge Single-Arm Overhead Press (Kettlebell) (version 2)
Standing Single-Arm Overhead Press (Kettlebell) (version 3)
Standing Overhead Press (Barbell) (version 4)
C1. 2-3 sets of 10-12 reps
Dolphin to Down Dog Tricep Extension (version 1)
Dolphin to Down Dog Tricep Extension Walk-Up (version 2)
C2. 2-3 sets of 6-8 reps
D1. 2-3 sets of 8-10 reps/side
Side Plank Dip (version 1)
Feet-Elevated Forearm Side Plank Dip (Bench) (version 2)
D2. 2-3 sets of 8-10 reps/side
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk