Prisoner Get-Up
Hands laced behind the head, kneel down one knee at a time and stand back up through a half-kneeling lunge, again and again.
How to do it
Setup
Standing tall, feet hip-width, fingers laced behind the head, elbows wide.
Steps
- Step back and lower one knee, then the other, to tall kneeling.
- Bring one foot forward into a half-kneeling lunge.
- Drive up through the front foot to stand.
Common mistakes
Dropping onto the knees: lower each one slowly. Pushing off the thigh with a hand: the hands stay behind the head. Leaning forward to rise: keep the chest up.
Breathing
Exhale standing, inhale kneeling down.
