In this third part of the Get Up series I’ll introduce a great method of getting to the floor and back up that does represent a very real-world method of, well, getting to the floor.
The Strength Get Up I showed you last time has purpose to get stronger whilst performing the get up with a hand weight of some sort or (as I suggested in the scenario) if you had a sore back or broken arm!
The Prone Get Up we’ll look at today is again, a great strength and mobility exercise by itself, but contextually also a super method of getting to the floor to say, look for that lost $50 under the sofa.
The movement could be simplified as a squat down to a push up but it would be boring of me to leave it at that. I could also describe it as a refined healthy variation of a Burpee… but I don’t like Burpees haha.
Here’s a move by move description if the video isn’t sufficient:
- Stand upright on the balls of your feet.
- Slowly pull yourself down into ‘your’ deep knee bend. Everyone has their own limit to this range of motion and position.
- With your arms outstretched, reach for the floor.
- Perform a simple reverse push up to lie on the floor.
- Chill for a moment.
- Pull hands back to the side of the chest and push off the ground with your stomach braced too.
- You might need a second push to assist returning to the deep knee bend position. Keep it safe.
- From the deep knee bend, brace once more to stand up.
- Try to slow the whole movement down. It’s not a race to see how many reps you can do in a minute but rather a practice to see how efficient you can perform the move with control.
- You could lean back a little on the deep knee bend. This will add to the thigh workload considerably.
- Aim to perform the push from the floor in one go.
Notes: The drop from the deep knee bend to the floor (and reverse) can be performed one knee at a time if that is where your ability is. I do perform it that way myself at times to understand the whole movement more fully. Meet your body where it is. That’s always a great rule.
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