Perform Better “Hands On” Notes

This is the Movement Chart from the Lecture.  The “Sixth Movement” doesn’t lend itself to the chart as well as the other Five. So, “basically,” it would be something like this:

Claudio Gil Soares de Araújo:

Sit on the Floor.

Now Get Up”

Get Back Up Drill (See Below)

Vertical Bird Dogs/BDs

TGUs/1/2 Kneeling Work

Crawls (Bear, Spiderman)

Tumbling: Rolls to Cartwheels

Monkey Bars

For more information on the Hip Instruction Trinity, go here.

Get Back Ups


I have a little tool I use called “GetBackUps” to warm up my people and practice groundwork. It’s easy to add into any program.


There’s an important key to using this drill: Do not overcoach. In fact, intentionally undercoach the whole movement.


Announce the position on the ground (on the front, on the right side, on the left side, pushup position plank and on the back). Wait for the client, or clients, to get in position. When all have stopped moving, announce, “Get back up.” When all are standing still, move to the next position.


Series One

The hands are free.


Series Two

The right hand is stuck to the right knee (tell them a puppy dies if their hands come loose from their knees).


Series Three

The left hand is stuck to the left knee


Series Four

The right hand is stuck to the left knee.


Series Five

The left hand is stuck to the right knee.



Doing all five series is a total of twenty-five reps of going up and down, and the body will be hot and sweating. It’s a fine warm-up, but it also seems to improve movement. As the movements are restricted (hands on knees), the client needs to come up with new strategies to get back up and down.


For more of a challenge, try these variations:


Throughout all of this movement, most people, as they tire, will begin to become more and more efficient. When they move to one foot, the lunge position, they will stack their knees vertical over their feet. They begin to roll and use momentum to continue the movement. Generally, as they tire, most people will do “less.”


The movement becomes more beautiful as the person simplifies things.


Moreover, it begins to look like the Turkish Get Up.

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