Name: Playbook - ’Ori Fit x Dylan - My Weekly Workout 12
Uploaded: 2023-11-20T19:13:49.769Z
Duration: 35 min
Description: My Weekly Workout 12

Apologies for the delay! I’ve been busy filming new content and the editing process is now longer as I try to integrate new features.

We will be now seeing Knee-Over-Toe (KOT) exercises to improve our knee strength, mobility and overall lower-body body awareness.

Expect a low intensity workout. 
Mobility & Strength Circuits included along with a Follow-Along post-mobility & lower-body strength stretching routine.

Take the warm-up seriously. Mobility and KOT Training aren’t intense but we will be more comfortable with warm bodies.

- 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

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

High knees

- Jump on to the box using your arms for momentum 
- Land softly on the box
- Stand up 
- Step off the box

Jump squats with turn

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

Plank (elbows)

WW12 Warm-Up

Short but effective Upper Body & Core Focused. No equipment other than exercise mat or comfortable surface.

- From flat back arms extended position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Challenge: Show descent to mat, fast explode back up.

Push Ups

Follow along. Observe first, then execute. Commandos, then Shoulder Tap then Reach=1 rep. 
Do 8.

Commandos, Shoulder Tap, Reach

4 Mountain Climbers + 2 Gorilla Hops= 1 rep
Do 8.

Mountain Climbers, Gorilla Hop

WW12 Strength Circuit

My Weekly Workout 12

My Weekly Workout 11

My Weekly Workout 10

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!!!

My Weekly Workout 12

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