Name: Playbook - ’Ori Fit x Dylan - ‘Ori Fit Circuit 1: Legs & Back
Uploaded: 2022-11-08T23:13:57.715Z
Duration: 30 min
Description: ‘Ori Fit Circuit 1: Legs & Back

58Aloha58

Your first of many! ‘Ori Fit Circuits will be similar to what you can expect in my live class minus the my charisma & playlists :) 

Don’t neglect the warm up!

Full Body Warm Up. Try to keep the rest between rounds <10sec. The idea is to get our heart pumping and body warm!

- 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

- 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

- 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

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 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

‘Ori Fit Circuit 1 Warm Up

Expect functional leg and back exercises and ‘Ori steps for Cardio & application!

- Seated starting position, straight posture
- Aim to kneel forward allowing weight to press into toes as knees drop
- Weight shifts to heels as knees are corrected upright to 90 degrees as you push hips backward to seated position. 

*Hot tip: Keep the awareness on the weight transfer between toes and heels; this will help rock knees forward and upright

Kneel to Sit

- 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

- 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

Starting chest to floor, raise chest off mat and extend arms above you.

Alternate drawing elbows back to chest in breaststroke motion

Take your time to allow full range of motion. You do not need to swim fast. Your goal here is shoulder mobility, full arm extension while maintaining tension in back.

Breaststroke

- 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

You can do this kneeling.

Create tension by pulling on the ends of your band or t-shirt.

Pull arms toward you maintaining level position and tension throughout.

Extend fully maintaining tension. 

This is NOT a speed or reps exercise.

T-shirt Lat Row

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

- 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

- 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

Legs apart just outside of shoulder width, weight carried on front of feet (think of smashing grapes for wine). 

Alternate pressing into the floor while recreating tā’iri tamau. Support arms at shoulder level, broken wrists, clenched fists.

Add the shoulder for sass or maintain level posture and head position.

‘Ori Fit Circuit 1: Legs & Back

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