The Ultimate Get Up Guide - Your Guide To a Super Strong Body

About The Ultimate Get Up Guide

Welcome to the most comprehensive Get Up Guide you’ll ever get your hands on. This is essentially your bible to the Get Up I’ve broken this exercise down into mini, bite-sized pieces so that you can digest them, enabling you to create a beautiful, flowing Get Up. If you’re reading this right now, I’m guessing you already know the wonderful benefits of mastering this exercise. In case you don’t know, here are a few testimonials below people have shared about adding Get Ups to their regimen:

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The Ultimate Get Up Guide

Designed for the complete beginner and strong enough for the most advanced student

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40 Workout Video Tutorials

6 Weeks of Get Up Practice sessions with detailed video tutorials.

6 Weeks of Cross Training Exercises - Video Tutorials.

Downloadable written program for each week.

“I find the Turkish Get Up to be meditative as well as physically challenging. It forces me to slow down my breath, raise the consciousness of my body, and believe in myself. It also helps me notice what parts of my body need more attention for strength-building. I actually like the descent of the TGU best, as I really turn inward while slowwwwly laying back down flat. That last motion, from elbow to shoulder, is something I'm currently working on improving.” H. Lapidus

“I have found the TGU to be an amazing exercise for getting my mind and body working together. There are so many working parts going on that the synergism of each muscle and the brain is paramount. Love it!” P. Wood

“Years ago when a lifter, sought out to be taught by the “old time “ masters of strength, the master would first have the student train with TGU’s. Even back then they knew the benefits acquired by performing a technically sound TGU. It applies stress to the body in all the planes (sagittal, frontal, transverse)
It works not only qualities of strength, but also stability, mobility, joint integrity, and kinetic awareness. There is also an offset load component by holding the load in one hand, which really fires up the nervous system. Real important in Real Life. And think about it, if we can get off the floor with a good size kettlebell in one hand, how much easier it will be to get off the floor when we get older. Especially when you’ve coached some seventy- and eighty-year-olds to get off the floor themselves. That’s freedom. ☮ ” @coachbc

“Get Ups help my grip, my upper back, glutes and obliques. I make sure to do them at least four times a week. I remember, Lauren, that you spoke several years ago about how when you first started with kettlebells you could not do a TGU even though you were physically fit. At age 51, I want to be able to get up from the floor easily, and I can, in large part, because of TGUs. They help me to keep my torso stable when sitting and walking and because my grip is strong, I can carry things pretty easily.” @hamorah67

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The Program

HOW TO USE THIS PROGRAM
The Ultimate Get Up Guide
Getting Started
Using the Program
Common Issues - Injuries - Lack of Mobility/Flexibility
Track Your Progress
GET UP PRACTICE LIBRARY
Get Up Library A.
Get Up Step 1 - Roll In & Spear
Get Up Step 2 - 2 Handed Floor Press
Get Up Step 3 - Step Out & Hip Connection
Get Up Step 4 - Roll Over & Up to Elbow
Get Up Step 5 - Tall Sit
Get Up Step 6 - Bridge
Get Up Step 7a. Sweep Thru Practice Drill & Mobility Assessment
Get Up Step 7b. - Sweep Thru
Get Up Step 8a. Kneeling Windmill Practice Drill
Get Up Step 8b. - Kneeling Windmill - Releasing Hand From The Ground
Get Up Step 9 - Windshield Wiper or Front Leg Rotation
Get Up Step 10 - Standing Up
Get Up Library B.
Getting Down From The Get Up - a closer look
Lunging Down
Lunge to the Tall Sit - Windshield Wiper or Front Leg Move to the Tall Sit
Tall Sit to the Ground
Get Up Library C.
The Full Get Up
The Get Up with a Shoe
The Get Up (in full)
MOBILITY WARM UP OR COOL DOWN
Mobility Option 1
Mobility Option 2
WEEK 1 - Breaking Down The Get Up

Weeks 1-3 are designed for the complete beginner and suggested for people of all levels to go through. Many people who have been practicing Get Ups for years, would increase their strength by going back to the basics, to ensure sure their pattern is as strong as possible.

I recommend Beginners go through Weeks 1-3 two or more times before going on to Week 4.
Week 1 Get Up Practice and Cross Training Workout Program
Waiter Walk or Rack Walk
Squat (Goblet)
Deadlift
Plank
Chest/Shoulder Opener
WEEK 2 - Putting it all together
Week 2 Get Up Practice and Cross Training Workout Program
Body Row
Back Lunge
Side Plank
Overhead Press
Swing
Plank
WEEK 3 - Prep for a Strong Get Up
Week 3 Get Up Practice and Cross Training Workout Program
Deadlift
Waiter Walk
Overhead Back Lunge
Good Morning Stretch
Pull-up w/ Negatives
1 Arm Swing
1 Arm Snatch
Shoulder Taps
Side Plank
WEEK 4 & 5 - The Well Rounded Get Up Body
WEEK 4 - The Well Rounded Get Up Body
Week 4 Get Up Practice and Cross Training Workout Program

Week 4 Written Workout Guide
Body Row
Windmill
Back Lunge (Skateboard or Suspension Trainer)
Overhead Lunge
Goblet Squat
Plank KB Drags
Dead Bugs
Bird Dogs
WEEK 5 - The Well Rounded Get Up

This section is for those who have mastered the perfect Get Up and are ready to begin learning how to load heavier bells.
Week 5 Get Up Practice and Cross Training Workout Program

Week 5 Written Workout Program
Deadlift
Overhead Press
Goblet Squat
Stationary Lunge
1 Arm Swing
1 Arm Snatch
KB Plank Drags
Shoulder Taps
Side Plank
Dead Bugs
Bird Dogs
WEEK 6 - Strong Get Up Body
Week 6 Get Up Practice and Cross Training Workout Program

Week 6 Written Workout Program
Overhead Press
Windmill
Back Lunge
Swing
Goblet Squat
Plank
Side Plank
Dead Bugs
Bird Dogs
LAUREN'S PLAYGROUND
The Community
VIDEO DOWNLOADS AND STREAMING
Downloadable Fitness Programs
SHARE YOUR PROGRESS AND TELL YOUR STORY
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About The Ultimate Get Up Guide