Name: Playbook - ’Ori Fit x Dylan - My Weekly Workout 2
Uploaded: 2023-11-20T19:13:50.215Z
Duration: 25 min
Description: My Weekly Workout 2

Cardio & Strength training! Expect some ‘Ori steps in the circuit ! 

I recommend doing this circuit 2x this week. You can challenge yourself by adding another circuit to the mix *try the Strong Core 1

*apologies for captions! The autogenerated captions are not always accurate!

Cardio & Strength training! Expect some ‘Ori steps in the circuit ! 

I recommend doing this circuit 2x this week. You can challenge yourself by adding another circuit to the mix *try the Strong Core 1

- Run 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 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

- Elbows under shoulders and hands out front
-Drive against floor creating distance between chest and mat 
-Aim to elongate back & neck
- Keep entire body tight as you hold position for time
- I recommend making Gratitude Lists as you hold your plank! Great Mindfulness practice !

Plank

Starting chest to floor, raise chest off mat and extend arms above you.

Alternate drawing elbows back to chest in breaststroke motion

Take your time to allow full range of motion. You do not need to swim fast. Your goal here is shoulder mobility, full arm extension while maintaining tension in back.

Breaststroke

From seated HA’A position, hips under shoulders, back straight (imagine sitting on a bar stool)

- Initiate weight transfer from right to left by pressing through the floor
- Knees facing front, use them to slide across imaginary bench moving hips from side to side 
- As you build comfort in the movement allow hips to extend towards right & left walls
- Side crunch and life hip at most extended position

Tā’iri tamau

- the “Snake” or “Body Roll”
- Same starting ha’a position
- Weight transfer and knees follow same pattern as ‘ŌTAMU with scoop & pop of core and back.

- Incorporate a big inhale to raise the chest upwards and backwards as your lower half responds with weight transfer and knee work. This generates initial “arch”

- As weight transfers back to heels and knees and tailbone respond accordingly be sure to correct the posture, elongating the back and returning shoulders to neutral position

Hot tip: time your breathing to the kneeling and upright correction. This will allow for a natural inhale which opens the chest & shoulders while raising first then arching the spine.

Tua Ne’e

- Seated starting position
- Weight transfers ties to heels
- Weight transfer provokes knee movement; Kneeling position in the toes, Upright position in the heels.
- Knee movement pulls & pushes hips forward and backward
- Settle into your seat as your knees kneel allowing your pelvis to scoop

-Rocking weight back to heels, knees correct upright, hips move backward, follow through lifting the tailbone to the ceiling

- to help with the scoop: imagine scooting your chair closer to the dining table or desk. Plant the feet and sink forward into toes as you crunch the core.

‘Ōtamu

- Similar starting position, weight transfer & knees movement, posture and timing as previous steps.

-Draw a circle with your hips bringing them to meet all four ways. 

- Settle into the seated position and resist in the upper body to prevent slouching are arching. Adjust hips as weight transfer and knees push and pull them in circular position

-Aim for equal depth and range in your ‘Ōtamu & width as your Tamau.

- For beginners: be aware that everyone has a healthier side. Allow yourself to become comfortable in body position for this more flexible, controlled side. Remain observant of obstacles for your less comfortable side: you may be forgetting simply to use the knee in the weight transfer

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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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