Sets: 3

Reps: 6 each side

If you don’t have experience doing Turkish Get Ups prior to surgery, slow this movement down even more and pay attention to each move step by step.

• Lie on your back with one knee bent and the other extended at a slight angle out.

• Hold a dumbbell straight out on the side that the knee is bent.

• The opposite arm is extended out as an angle on the floor.

• Inhale and expand the ribcage to prep for the movement.

• Keep your eyes on the dumbbell for the entirety of the exercise.

• Exhale as you draw in your core, punch the weight towards the ceiling, and roll up onto your forearm.

• Inhale, exhale and prop up on to your palm with the elbow straight.

• Inhale, exhale and bridge up your hips, pressing through the leg that is bent. Drive your foot into the floor and feel the glutes engage.

• Inhale and lower your hips back down.

• Exhale and roll back onto your forearm and then back down to your back.

Modifications:

• Perform with no weight and just practice getting the coordination down.