TGU 6 Week Progression
The goal of this challenge is to increase your max Turkish Get Up weight by the end of 6 weeks.
To Begin
SAFELY test your 1 rep max TGU (per side) and record your weight.
Then, begin Week 1 with a light weight and increase your weight each set, if possible. If your last set was too easy, repeat it with a heavier weight. If you cannot complete the set equally on both sides, repeat it with a lighter weight.
Week 1: Turkish Sit Up
Workout A |
---|
10 reps |
8 reps |
6 reps |
Workout B |
---|
8 reps |
6 reps |
4 reps |
Workout C |
---|
5 reps |
3 reps |
2 reps |
Week 2: Kneeling Windmills
Workout A |
---|
10 reps |
8 reps |
6 reps |
Workout B |
---|
8 reps |
6 reps |
4 reps |
Workout C |
---|
5 reps |
3 reps |
2 reps |
Week 3: Overhead Lunge
Workout A |
---|
10 reps |
8 reps |
6 reps |
Workout B |
---|
8 reps |
6 reps |
4 reps |
Workout C |
---|
5 reps |
3 reps |
2 reps |
Week 4: Top Half, Bottom Half, Bottoms Up
Workout A: Half Get Down (OH Lunge > Kneeling Windmill) |
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5 reps |
3 reps |
2 reps |
Workout B: Half Get Up (TSU > Kneeling Windmill) |
---|
5 reps |
3 reps |
2 reps |
Workout C: Bottoms Up Turkish Get Up |
---|
5 reps |
3 reps |
2 reps |
Week 5: Variations
Week 6: Full TGU
Workout A |
---|
5 |
3 |
2 |
Workout B |
---|
3 |
2 |
1 |
Workout C |
---|
1 rep ladder (Start with the weight you used in week 1 and increase as many rounds as pretty) |