Name: Playbook - ’Ori Fit x Dylan - My Weekly Workout 8
Uploaded: 2023-11-20T19:13:50.122Z
Duration: 45 min
Description: My Weekly Workout 8

Non Dance Circuit!
The 6-week Challenge is fast approaching! Sign up fast!

Let’s slow it down a bit this week and work on FORM over speed and strength. 

Timed intervals as usual however go easy on the reps. Try to exercise best form throughout the movement. This will be a great Body Awareness and Mindful training!

Short & sweet to get the blood pumping and body warm before circuits! This one you can allow
Your body to get sweaty and warm.

- 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

- 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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse up and down for two counts
- Follow through driving hips to front

Squat Pulses

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

WW8 Warm-up

We will alternate between Strength & Mobility training for this circuit. 

Use the Mobility exercises to grease up those joints. Breathe into your positions to find comfort and gain flexibility!

For the Strength exercises, go easy on the reps. You don’t need to move fast either! Try your best to always expand your body and own full range of movement.

- Start with feet together
- Jump one foot back and the other foot forward lowering until knees are 90 degrees
- Quickly jump your back foot forward and front foot back

Switch lunges

Starting in deep squat position, weight supported in heels.

Allow hips to remain open towards front.

Drive from heel toward using each step and foot placement to open hip and pelvis. 

Depending on available space, you way walk in any direction. Forward & backward are not working same muscle groups so be sure to try both!

Sumo Walks

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

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

- From kneeling 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

Modified push ups

- Begin in a kneeling position
- Walk your feet up into a squat position
- Walk your feet back down to kneeling
- Switching your lead leg each rep (up, up, down, down)

Knees to squat

- 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

WW8 Strength & Mobility 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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I’m beat. This took me an hour and a half lmao!!! 💀 thanks for the sweat!!!

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