Name: Playbook - ’Ori Fit x Dylan - Strong Legs 3
Uploaded: 2023-11-20T19:13:50.166Z
Duration: 25 min
Description: Strong Legs 3

New Strong Legs circuit for December!
Perfect for training on non-dance days. Short enough circuit to combine with Strong Core 3!

I challenge you to do this workout 2-3x week on non-dancing days. Easily combine this with Strong Core 3

4 Mountain Climbers + 2 Gorilla Hops= 1 rep
Do 8.

Mountain Climbers, Gorilla Hop

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

Starting in tāumi, weight transfers from toes of front foot to heel of front foot.

KOT helps amplify the weight transfer.

Allow hips to freely travel front and back.

10 on both side.

Challenge: Add an intentional ‘ōtamu to complete the movement.

Tāumi KOT Exercise

Use a brace if necessary without placing weight in the brace.

You will use different muscle groups when your opposite leg is in front of you vs. behind you. 

Keep the weight in the heels and extend through heels when opposite leg in front.

Weight in toes, KOT when opposite leg is behind.

1 front, 1 back = 1 rep
Do 6 per side, 12 total

Alternating Single Leg Squats

Use a brace if necessary. 
Hijack the weight transfer into the heels as your raise the knees. Use momentum to remove weight during the movement.

Kneeling to Deep Squat Rock

Use a brace if needed without placing weight on the brace. 
Separate the pattern into two distinct parts: the KOT calf raise first, then extend. 

Exercise control by slowing the descent back into the heels.
Raised incline = full range of movement.

Strong Legs 3

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