Name: Playbook - ’Ori Fit x Dylan - My Weekly Workout 9
Uploaded: 2023-11-20T19:13:50.111Z
Duration: 45 min
Description: My Weekly Workout 9

Loving your workouts!
I feel so good after finishing them. I already feel like my faarapu has improved! 
Thanks Dylan!!!

Kate

Are you ready for the live programs in November? Let’s get prepared for what’s your come! Full Body, Mobility, dance & fa’arapu! Non-dancers can skip the dancing portion and still get a good workout!

Be sure to rate the workout and share your progress!

Cardio & Mobility for this weeks Warm up!

Use the cardio exercises to get the heart rate up and the Mobility exercises to stretch and grease those joints! Go slow but “fully”

- 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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- 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 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

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

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

WW9 Warmup

You’ll need a towel/t-shirt or resistance band for upper body work. 

Comfortable floor surface for core work!

Exercise CONTROL and TECHNIQUE> fast repetition!

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

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

- 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

- 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

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

Push-up optional!
Start on all fours. Sit into child’s pose reaching out in front of you.

As you shift weight forward, position foot outside hands into groiner position. Keeping weight in hands drive foot to flat back.

Drop knees to all fours and repeat movement on opposite side.

10 reps/ 5 on each side.

Child’s Pose to Groiner to Flatback to Pushup

WW9 Strength Circuit

Basics!!! Expect new ‘Ori Steps in November. I will add new ones monthly to allow sufficient time and practice of current steps posted. 

Read the tips! Aim to find comfort as you get your reps in!

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

- Start in seated position (barstool, shoulders above hips, back elongated)

- Initiate weight transfer side to side to generate sway alternating pressing into exteriors of flat feet

- Knees forward, allow them to amplify weight transfer and pull the hips side to side

- Driving knee towards floor over toes, this pulls hip down towards floor laterally.

-Lift the hip as you press through floor on corresponding foot

-Initiste weight transfer to other side and adjust knees then hips accordingly

Hot tip: Imagine standing in the middle of a seesaw. Use your leg pressing to make the seesaw alternate.

Taere Tamau

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

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

- 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

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

WW9 ‘Ori Circuit

Continuation of your ‘Ori circuit but includes fa’arapu sprints.

Use the sprints to work shape, height, and consistent pace !

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

Fa’arapu sprint feet apart.
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

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)

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

WW9 Fa’arapu Circuit

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

My Weekly Workout 9

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