Name: Playbook - ’Ori Fit x Dylan - My Weekly Workout 6
Uploaded: 2023-11-20T19:13:50.183Z
Duration: 32 min
Description: My Weekly Workout 6

This week we’re incorporating new exercises & ‘Ori drills. 

Non-dancers can skip the ‘Ori circuit although it’s highly recommended for the Cardio and functional application benefits. 

All you need is a comfortable floor surface and a mirror is always recommended for self-correction. Please be sure to read the exercise descriptions! I often share my Hot Tips!
Check out the bio links for my workout playlists!

Just some quick circuits to get the blood pumping before our Strength & ‘Ori circuits.

A bit shorter than WW4 & WW5 warmup circuits.

- 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

WW6 Warm Up

Full body Strength training. Only thing you need is a comfortable floor surface. 

Shorter rep time (only :20s) however you will do 4 rounds with a :40s rest between rounds. Minimize pause time between exercises.

For new exercises, take the time to observe the movement before attempting. Read over descriptions as I often share my Tips!

Two pulse squats feet spread shoulder width apart. 

Cross lower body turn should be quick and light on the front of your feet.

Absorb into single squat before crossing to other side. 

Aim keep the spine and neck long through the exercise.

Pulse, Cross Cross, Squat

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

Extend legs quickly outward when dropping to flat back position.

Quickly pull toes back in as you raise upper body and arms upright (deep squat position)

Hop twice remaining light in your toes.

Challenge: add a push-up as demonstrated. 

Stay low on the hops.

Half burpee with Hop

Start in seated position.

Long spine and neck, lean slightly forward while driving through palms and raising arms to shoulder level or as high as you can. 

Lock in the height, and drive through palms towards the ceiling.

Maintain solid posture and seated position.

Backwards Lateral Raise

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Elbow plank rocks (side to side)

I call this Tongs because it’s what I feel like when I do this exercise. 

Raise arms to shoulder level before rotating shoulders backwards. Palms towards ceiling.

Drive from wrists upward and aim to meet both wrists at the top above head.

Maintaining straight arms, the idea is the engage the upper back as you “pinch” upwards and inwards. Like a pair of tongs.

You’re not doing it right if you don’t feel the burn. Own the full range of motion by using your breath to extend as far as possible.

Tongs

WW6 Strength Circuit

Beginner-friendly ‘Ori steps. Our aim is use the post Strength Circuit mana (which includes a bit more able & mobile hips) to exercise SHAPE (the width of your tamau and depth of your ‘ōtamu for eventually fuller, rounder ‘ami/fa’arapu).

1 series of tā’iri tamau (4 counts slow arms in tarava (out, horizontal) position then 4 counts arms above head, speed up hips)

2 8 counts ‘Amaha on both side. 4 counts slow, 4 counts fast before changing sides.

Tamau + ‘Amaha

2 8-counts per step.

2 series of Toro
2 series of pā’oti
2 series of Tahito.

Keep arms simple and well supported lifting through chest and back.

Aim to stay low and maintain a fixed height while working on width in continuous tamau.

Toro, pā’oti & tahito

1 8-count of tamau
1 8-count of ‘ōtamu 
Repeat
2 8-counts of ‘ami (4x4 R&L)

Maintain that fixed height. Use your knees to create width and depth.

Tamau, ‘ōtamu, ‘Ami

2 8-counts of tamau
2 8-counts of ‘ōtamu *beginner & experienced version keep watching*
Repeat

2 8-counts of ‘ami (4x4 R&L)


Dancing feet together.
Dancer lower (ha’a) than usual to get your width and depth repetition.

Tamau, ‘ōtamu, ‘ami (feet together)

Starting in staggered (Taumi) position. Small space between knees. Back heel raised, toes firmly planted. Front foot flat.

Allow weight to drop into front toes as both knees kneel forward towards floor.

Pick knees upright and drive them into 90 degree angle as tail bone pushes back and weight transfer into the heel of the front foot.

The back leg serves to maintain hip level and the kneeling/upright correction of the back leg helps the hips travel further forward and backward. 

Expericed dancers may add the ‘ōtamu. It will be challenging enough just to maintain a fixed height while the knees and hips work.

1 8-count of Taumi work on both sides
‘Ami 8x8 R&L pick up the pace in preparation for fa’arapu

‘Ōtamu in Taumi Progression + ‘Ami 8x8

Fa’arapu sprint feet apart.
:20s instead of :30 because you will follow up with fa’arapu sprint feet together.
Lock in a fixed height.

Set yourself mini-goals, such as:
- Deeper scoop in front/pop in back
- Fluid knees
- Fuller rotation
- Lower height.
- Faster

Fa’arapu (dominant side) feet apart

Fa’arapu sprint feet together.
Choose a mini-goal.
Always challenge yourself to stay low (ha’a) for fuller shapes before working on speed.

Keeps arms supported when incorporating them. I recommend changing the arms up every few counts if only to keep back and upper body flexible. Sometimes we get too rigid and tight holding one body position.

Fa’arapu (dominant side) feet together

WW6 ‘Ori 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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WW7: #FaarapuGoalsChallenge Teaser

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

My Weekly Workout 6

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