Name: Playbook - ’Ori Fit x Dylan - My Weekly Workout 10
Uploaded: 2023-11-20T19:13:49.874Z
Duration: 35 min
Description: My Weekly Workout 10

Non-dance Full Body Workout. You’ll need an exercise band, t-shirt or towel for strength circuit.

I’m planning on doing this one 2x this week outside of workouts! Will you join me?

- stand in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Push your hips as you come down
- Reach parallel and explode up
- Keep weight in the heels
- Hit your four walls and reverse the direction to sufficiently work both legs.

Jump squats

Start arms raised, feet together.
Initiate lunge aiming to create 90 degree angle in front leg.

Raise arms and turn in towards leg.

Place hands in front and press up to triangle.

Reverse movement and repeat on other side.

10 reps/ 5 on both side.

Lunge to Torse turn to Triangle

- Position yourself feet apart, bent knees solid positions
- With your knee in a bent position, hips squared
- Kick your leg back and toward the wall behind you, engaging your glutes 
- Return to starting position

Upper body remains engaged as elbow and arms stay level

Donkey kick (extended) standing

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

WW10 Warm Up

Longer than usual however, the mobility exercises are meant to give you a rest.

Keep tension on band or towel outward
Go as slow as needed to keep tension constant

Resistance band straight arm pulldown

Slightly bent knees, suspend hips. 
No dancing. Crunching forward, back and on the obliques.

Standing Crunch

- Begin with your feet in wide stance, and toes slightly turned front
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Explode quick enough to move foot forward or backward. 

Do 8 on each side

Cossack (each side)

Observe the movement before attempting

Use any object similar in height. Do not put weight into the object.

Knee & Ankle Mobility 1

Start seated, knees up, feet flat and apart.

Drop both knees to one side. Aim to flatten both legs. Brace using back hand and drive hips upwards and you reach with opposite hand towards ceiling. 

Reverse movement slowly and repeat on opposite side. 

10 reps/ 5 on each side.

Pretzel to Hip Raise

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side
- Allow the bottom leg to fully extend. Avoid kicking out leg.

Extended bicycle crunch

Push-up optional!
Start on all fours. Sit into child’s pose reaching out in front of you.

As you shift weight forward, position foot outside hands into groiner position. Keeping weight in hands drive foot to flat back.

Drop knees to all fours and repeat movement on opposite side.

10 reps/ 5 on each side.

Child’s Pose to Groiner to Flatback to Pushup

WW10 Strength & Mobility

My Weekly Workout 10

My Weekly Workout 12

My Weekly Workout 11

Loving your workouts!
I feel so good after finishing them. I already feel like my faarapu has improved! 
Thanks Dylan!!!

Kate

My Weekly Workout 9

My Weekly Workout 8

WW7: #FaarapuGoalsChallenge Teaser

My Weekly Workout 6

I’m beat. This took me an hour and a half lmao!!! 💀 thanks for the sweat!!!

My Weekly Workout 10

More workouts from ’Ori Fit x Dylan