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Prisoner Get Up

Prisoner Get Up

Note: This is just a visual reference — it may vary depending on your setup.

Strength Core
Core
Muscle Activation
Thighs
80%
Neck
20%
Equipment
None
Setup / Starting Position
  • Start lying on your back on the floor with your knees bent and your feet flat on the ground.
  • Place your hands behind your head, interlocking your fingers.
Exercise Position
  • Engage your core muscles and press your lower back into the floor.
  • Keep your elbows wide and your chest open.
Form & Performance
  • Inhale and lift your head and shoulders off the floor, bringing your chest towards your knees.
  • Exhale and lower back down to the starting position.