NOVEMBER NEWSLETTER

Let's get right to it & talk about this month's theme: Turkish Getup!

Sounds like a dance, right?!? See for yourselves 👇🏽

Now that you know what it is, let's learn about how to achieve this awesome flow!

1. Warm up!!!

2. Start slow - break each movement up step by step

3. Try it first without anything or with a yoga block

4. Practice, practice, practice!!!

5. Gradually work your way towards load bearing (weights) as your body becomes familiar with each movement.

6. Have fun!

This flow engages the full body, but the Shoulders are the key focus muscle group in the Turkish Getup. Since the shoulder is highly mobile, it's IMPORTANT to strengthen the stabilizer muscles surrounding the shoulders. Likewise, because the hips [which are also highly mobile] are used as well, strengthening those surrounding muscles are KEY to a strong & successful TG. I recommend the reset videos sent in your October's newsletter email! Didn't get it?!? Click here.

You can also do these warm ups below:

Stabilizer Muscles Warm Up

After your warmup, you're now ready learn some mini flows that include commonly used motions found in the TG:

Now we're ready to Flow! Let's break down the Turkish Getup into steps, shall we?!?

Here's a Video Tutorial that I put together for you:

The most important take away from the Turkish Getup is the location of your top hand. The wrist and it's relationship to the shoulder is key. The more you can MAINTAIN the stacked wrist above shoulder, the more controlled and powerful your TG will feel. Of course, a neutral spine & pelvis [hint, hint, ...see October's newsletter] is important as you flow through each movement to maximize your performance & avoid injury.

As always, my wish for everyone reading this is to explore more movement for functionality. You might not do this particular flow in this specific sequence anywhere besides the gym or on your mat. But I can guarantee you perform these moves individually in your daily life. To strengthen, lengthen, mobilize, & maintain is the goal!

xo,

Katy

Oh, ps.....

October was such a wonderful month! I enjoyed catching up with many of you during my trip back to Phoenix. Teaching & going to classes was the highlight of my day. Here are some pics from my stay.

Also, keep a look out, it's likely I'll be back in Phoenix later this month or early December again, wahooo! If that happens, I'll make sure to email everyone.