Posted December 24, 2013

Turducken Get Up Contest Winner. Well, Almost

A few days ago I put up a post about a double turkish get up, which I cheekily coined as the Turducken Get up. You can see more of it HERE. In addition to the post, I put up a contest to get people to give it a try and see what it was all about.  It was a pretty simple contest, just shoot a video of yourself doing a Turducken Getup, and share it either on this post or through any social media means where I could see it.

We’ll get to some of the best ones in a minute, but I wanted to show what the prize was. Consider it a bit of a Christmas present from me to you.

The End-All Be-All Training Giveaway, 2014

1. Livewell 360 Core Bag

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Lindsay just got one of these and I’m pretty sure it’s one of the best gym bags ever made in the history of mankind. This is normally a $200 bag, so you’re getting a solid product.

2. A Box of Quest Protein Bars

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These bars are pretty much like eating desert without the insulin coma to follow. They’re essentially the only bars I can eat regularly that don’t taste like cardboard or have the macros of a candy bar with a scoop of whey protein mixed in.

3. Hylete Shirt and Shorts Combo

This is some seriously cool gear for working out and it’s also built to last. If you want to check some of the stuff out, click the link above and say you were referred through Somerset Fitness and you’ll get 20% off any item ordered for life. A shirt and shorts combo is worth $105.

4. Travel Roller Complete Kit

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Every time I travel, I take my travel roller with me. Getting off a plane and into a hotel room, there’s few things that can help you unwind like some dedicated self-myofascial work, and this guy packs well into carry-on with little space being used for a lot of gear. Sometimes I’ll just roll with the roller and the high density ball, then use the rest of the storage inside the roller to pack some socks and underwear. These go for $80.

5. Advanced Copy of Foam Rolling 101

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The winner gets a copy of Foam Rolling 101, a 6 hour video workshop (yep, 6 hours dedicated to foam rolling theory and application), which will undoubtedly make you the coolest kid on the planet. This won’t be released for another month or so, so you’ll have plenty of time to relish in your exclusivity and also get all fluidly mobile and stuff

So in total, this is about $500 worth of free stuff.

Alright, so let’s discuss the best entries and go through a technical breakdown on each.

First, Sean St. Onge submitted an entry to my Facebook page.

[embedplusvideo height=”365″ width=”600″ editlink=”http://bit.ly/Jm9gtP” standard=”http://www.youtube.com/v/QdiGoHNRhhk?fs=1″ vars=”ytid=QdiGoHNRhhk&width=600&height=365&start=&stop=&rs=w&hd=0&autoplay=0&react=1&chapters=&notes=” id=”ep3220″ /]

Sean did great moving to his right, but when he tried to go through the move to his left, his hips didn’t lie and he just couldn’t shoot the curl. I think a lot of the restriction was coming from the left hip and its limited internal rotation. If that’s a consistent issue, it may be worth trying to roll the hips to the right more so as to bring the left foot back without having to go through as much internal rotation, and then try to work on just grooving more internal rotation with some active mobility and range of motion stretching through that direction.

So I’ll include him in the list because the rotation to the right looked really smooth and easy, but since he didn’t make the left I’m kind of on the fence about keeping him here.

Second, we have the man, the myth, the legend himself, Dave Dellanave.

[embedplusvideo height=”365″ width=”600″ editlink=”http://bit.ly/JmapSb” standard=”http://www.youtube.com/v/lsKfggO9v3A?fs=1″ vars=”ytid=lsKfggO9v3A&width=600&height=365&start=&stop=&rs=w&hd=0&autoplay=0&react=1&chapters=&notes=” id=”ep6827″ /]

I’ll give Dave credit for getting both sides with the 24s, but he almost broke his leg on the way down with the left leg back. The stability of the move was definitely a challenge but he managed to nail it on both sides. If I were to offer any coaching points it would be that Dave was getting into some trouble with movements outside of the saggital plane with the hips, so just getting some warmup work with hip rotation and a couple more reps and you’ll look like you own this one. Also, work on getting the elbows locked out so it’s one less thing to worry about during the movement.

Last, a distance coaching client of mine, Alex Centofranchi.

[embedplusvideo height=”365″ width=”600″ editlink=”http://bit.ly/JmaSUl” standard=”http://www.youtube.com/v/Cdyjcz_PeNM?fs=1″ vars=”ytid=Cdyjcz_PeNM&width=600&height=365&start=&stop=&rs=w&hd=0&autoplay=0&react=1&chapters=&notes=” id=”ep2606″ /]

Mad props for the cinematographic touches and mood music on this one, as well as adding in the presses with each step along the way. He showed great mobility, control, and patience with the movement and from my point of view there wasn’t much I would be able to put out there to improve this with coaching. He did pretty well.

So those are the top three entrants.

Now is the part where I need your help.

I want to see what you think of these three entrants. Drop a comment below with your choice for winner, and the one who gets the most comments in their favour wins the Christmas gift pack. This way it can be a completely democratic means to an end, and I can stay objective.

To motivate dropping a comment even easier and sweeter, I’ll pick one commenter at random and give them an advanced copy of Foam Rolling 101.

You have nothing to lose and something to gain. I’ll tally all the results and announce a winner on December 26th.

Merry Christmas!!

 

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