Name: Playbook - ’Ori Fit x Dylan - My Weekly Workout 11
Uploaded: 2023-11-20T19:13:49.814Z
Duration: 35 min
Description: My Weekly Workout 11

Non-Dance.
Simple cardio warm up.
Strength Circuit
Mobility Circuit

Full Cooldown is always recommended.
I’ve even included some bonus stretches using support surfaces at home. Don’t forget to rate the workout & share your progress with me!

Just some quick circuits to get the blood pumping before mobility work.

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

High knees

- 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

- 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 in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
- Aim to keep hips down and chest upwards to allow great range of motion for traveling knee

Mountain Climbers

WW 11 Warm Up

More mobility exercises to come. This is a great start for the level of exercises we are doing in live class. 

Keep in mind: Our objective in Mobility training is to “grease up” our joints and allow our hips especially to breathe. You do not need to work fast. It’s more important that you work towards Comfort in Movement.

Low intensity!

Start feet outside of shoulder width.

Reach towards the toes and drop seat slowly into deep sit.

Raise arms to correct posture. Hold and reverse movement. 

Aim to correct posture at deepest point in sit.

Toe touch to Deep Squat Sit

Start in flat back. Drive knee toward shoulder as you place foot outside of hands.

Raise chest. Turn in towards raised leg. Maintain upright posture.

Reverse and repeat on other side.

10 reps/ 5 on each side.

Flatback to Groiner, Turn

Start in wide stance. Perform Cossack squat to one side with arms raised to shoulder level. 

At deepest point in squat, raise outside arm up towards ceiling.

Reverse and repeat.

10 reps / 5 on each side

Cossack to Upward Reach

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

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

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

WW 11 Mobility Circuit

Upper Body & Core focused. Have a comfortable floor surface & t-shirt or exercise band handy.

Take your time to observe the full
Movement pattern. Avoid rocking to work on Body Awareness and control. Allow your weight to transfer completely into either palms or toes depending on the half you’re moving.

Caterpillar

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground
- Aim to minimize gap between legs to control movement through exercise

Reverse crunches

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

Resistance band straight arm pulldown

- Start with your arms at your sides and legs extended
- Tuck your knees in while lifting your torso up, meeting together in the middle
- Extend your body back out to hollow hold position

Hollow body double crunch

From a flat back position, hips sturdy and down.

Avoid rocking as you lift your arms and extend the outside walls and in front of you. 

Extend into the fingertips. The core workout comes from stabilizing the movement.

4 way Reach

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

WW 11 Strength Circuit

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

Kate

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

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