Name: Playbook - ’Ori Fit x Dylan - My Weekly Workout 5
Uploaded: 2023-11-20T19:13:50.190Z
Duration: 45 min
Description: My Weekly Workout 5

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

Christine

A bit longer & challenging than the last four weeks but if you’ve been working hard and attending class, this should be easy!

Expect mobility training, functional strength & ‘Ori cardio & application. Comfortable floor surface and exercise band or t-shirt for pulling/tension exercises.

Don’t neglect the stretches! Check out the Collection of Stretches! I’ll be building this over the weekend!

I challenge you to do this workout 2x a week! Share your progress with me! & please, I’m grateful for your feedback!

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

Weekly Workout 4 Warm Up

Complete this circuit after the warm up circuit from WW4.

As always, Reproducing correct technique is more important than speed. Slow down to own the full range of motion in the exercises. In doing so, we gain flexibility & Body awareness as a bonus to functional strength & mobility.

Starting feet apart, controlled squat into the heels.

Explode off ground and twist lower body to one wall and again back to the front. We don’t need a high jump, rather a fast one. 

Repeat on other side.

Stabilize upper body and keep shoulders facing front. 

Lock in height and control unnecessary bouncing. Control is key!

Squat Jump Twist

Take time to observe the movement pattern first. 

Starting in Tarzan position, keep body weight in hands, locked arms. This will remove weight from lower body. 

While maintaining balance on one hand, slowly drive same-side knee towards opposite hand as the hand raises to assist in the kick thru.
Your weight will be supported by your hand and opposite foot. 

Return to starting positions. Take the body weight into the hands and repeat on opposite side.

For beginners: you may sit completely upon kicking thru.

Tarzan to Kick thru

From a flat back position, arms extended, alternate tapping opposite shoulder. 

When reaching, aim to align fingertips with spine while raising chest and driving hips toward floor.

Key here is NOT ROCKING. The workout comes not only from raising the arms but in stabilizing the unnecessary movements. This is how we exercise control while gaining body awareness

Shoulder tap & Reach

- 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

Starting in a flat back position, drive your tailbone towards the ceiling as you inch your toes towards your hands.

You do not have to be completely inverted. Go as far forward towards the wrists as possible before reversing the movement.

Aim to return to full flat back before starting again. Continually drive weight thru the arms into the flow to remove weight from bottom half as you fold.

Walking Toes to Hands

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Explosive drive through your heel to stand back up quickly as you step forward and repeat movement.
-Return to starting stance 
- Repeat to the opposite side

:15 on each side

Cossack squats with step

My Weekly Workout 5

Remember: these exercises are not meant to be high-impact nor high-intensity. 

Mobility training is to build comfort and awareness. The flexibility & stretching are added bonuses.

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

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

Watch the video and observe the movement before attempting.
Go as slow as needed to build familiarly and comfort in the movement while being sure to pause enough time to stretch before attempting continuous flow.

Be sure to work both sides. Once comfortable aim to 10 (5 per side) in continuous flow.

Tarzan to Pretzel to Lunge

Watch the video and observe the movement before attempting.
Go as slow as needed to build familiarly and comfort in the movement while being sure to pause enough time to stretch before attempting continuous flow.

Feel free to use your extremities to brace yourselves if you need time to build comfort and flow. See video for variation. 

Take as much time as you need to feel comfortable before aiming for 10 reps (5 per side) of continuous flow.

Cossack to Seated Pike

WW5 Mobility Training

Don’t neglect this warm up. It’s short. We just did strength & mobility training but our hips need a different, “applied strength” warm up.

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

- 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

‘Ami Right & Left 4x4

- 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

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

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

WW5 ‘Ori Steps Warm-Up

Complete this circuit after the proper ‘Ori warm-up for this week. 
Take longer breaks between rounds if necessary! 

Also: message me if you want my playlists for workouts! If you’ve been to live class, you know my music is fun!

Observe the easy gestures before attempting exercise. 

Each arm movement is for 4 counts. Your tamau will match the beat. 

Once comfortable with timing and motions, aim to sustain this for 1 minute.

Tā’iri Tamau with Arms 1

1- 8 count of tamau
1- 8 count slow ‘Ope
1- 8 count quick Fa’ahe’e (beginners may perform quick ‘Ope if preferred)

Our aim to to lock in and maintain the same height throughout the exercise. Adjust the knee movements and hips to the height, not the other way around.

Tamau, ‘Ope, Fa’ahe’e

4 counts of Toro, pointing in front of you while allowing tamau to continue

1 8 count of Haere tīfene (4 counts on both sides)

1 8 count tamau taere to move back to starting position

Our challenge here is to FOLLOW THRU on all sways, don’t cut your sway in anticipation the the movement. Own the full range
Of motion.

Toro, Haere tīfene, Tamau taere

Use a t-shirt or exercise band.
Create tension by pulling outwards.
While maintaining tension, extend outwards in front fully before raising upwards to ceiling and returning to starting position.


Our goal is to maintain the tension.
Go as slow as necessary. We are building strength and body awareness.

Tension Armwork 1

From the staggered, Taumi position, we will recreate the same movement pattern in the knees as with ‘ōtamu.

Allow both knees to kneel
Forward, allowing body weight to follow into the toes.

Maintaining a fixed height, adjust the hips and allow weight to transfer backwards as your pick the knees back upright. No sway or scoop ‘n pop necessary. 

Build strength and comfort in knee movement while staggered before we incorporate animated hips. 

20 reps / 10 on each side.

Taumi Strength work

WW5 ‘Ori Training

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!!!

My Weekly Workout 5

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