Name: Playbook - ’Ori Fit x Dylan - My Weekly Workout 3
Uploaded: 2023-11-20T19:13:50.206Z
Duration: 45 min
Description: My Weekly Workout 3

Saya

This one is a bit longer & will require a bit more MANA but I know you got it! I’ll be challenging my self to complete this circuit 2-3x this week! Who’s going me?! 

Send me your progress! Less than 32 min total.

Legs, abs and ‘Ori steps :)

- 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

- Lying face down on the ground, arms extended above your head in front of you

- Draw your elbow down to shoulder level

- Raise your chest off the mat while keeping feet and toes down on floor. Hold for a few seconds

- Lower chest to mar and extend arms above head fully

Cobra Raise

- Holding your legs extended up
- Sit up and reach for your toes with both hands
- If you cannot raise your legs to 90 degrees, extend as high as you can and reach for ceiling

Lying toe touches

- 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

Alternate sides. Keep a slower pace to emphasize width on tamau. 

Press into the floor, raising hip to maintain constant tamau sway. Maintain consistent height.

‘Amaha Slow Right & Left

- 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

‘Ami Right & Left 4x4

- 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

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

Be sure to work both Right & Left!
Carry body weight on one foot while other foot pointed. You will ‘AMI in the direction of the pointed foot (Left foot pointed = rolling hips counterclockwise).

Standing leg controls hip rotation and speed. Accessory legs maintains hip level throughout movement.

Standing knee should knees forward on the pelvis scoop and push back to a seated, upright position on the tailbone lift.

‘Ope 4x4 Right & Left

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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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