Turkish Get-Up A whole body workout in one exercise
Exercise Instructions:
Lay prone on the floor and extend a weight out over the torso with one arm. Straighten the elbow. Slowly stand up while keeping the weight vertical and the arm straight. Slowly reverse the motion. Keep your eyes on the weight at all times. If you begin to lose it drop the weight and get out of the way. Trying to salvage a botched lift is where injuries occur. Keep the weight light until you get the motion down. This is a tough one to master, but will be a favorite once you get the movement down pat.
Russian Dumbell Sit-Up Abdominals, Shoulders
Exercise Instructions:
In addition to being a great abdominal and shoulder strengthener this exercise is great for shoulder mobility and flexibility. Lay supine ( face up) on the floor and bend the knees so that your heels are just in front of your butt. Press a weight up over your torso with one arm and lock out your elbow. Contract the abs to curl up lifting the head and upper torso of the ground. You may stop there or continue up until your torso is touching the front of your thighs. Keep your eyes on the weight at all times. Lower and repeat. Remember to do both arms
Windmill Lowerback, Obliques, Glutes
Exercise Instructions:
The windmill promotes strength and flexibility in the musculature of the core, hips, and shoulder. Lift a weight overhead. Stand shoulder width apart or slightly wider. Point the toes of the back leg ( the leg on the side of the lifted weight) 45 degrees across the body. Push the hip of the back leg out. Keeping your eyes on the weight at all times bend sideways and forward reaching down to the ground. Keep the back leg straight and the majority of your weight on that leg as well. Allow slight flexing of the front leg and only go as low as is comfortable working patiently towards flexibility. Return to the start position weight fixed overhead. Remember to keep the weight locked out overhead.
