Name: Playbook - ’Ori Fit x Dylan - WW7: #FaarapuGoalsChallenge Teaser
Uploaded: 2023-11-20T19:13:50.171Z
Duration: 45 min
Description: WW7: #FaarapuGoalsChallenge Teaser

Kate

Nothing too crazy! I’ll be teasing some of the exercises you’ll encounter during Live Trainings of the 6-Week #FaarapuGoalsChallenge starting next month! Message me to learn more!

Remember to film you last round of fa’arapu during this training! Send to me ! Let’s track your progress!

When you’re done, check out the Stretches and finish off your workout with some Body love and recovery!

Just some quick circuits to get the blood pumping before mobility work.

- 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

Weekly Workout 4 Warm Up

Nothing too crazy. Take time to observe the movements and read the description. 
Use a chair as a brace if needed.

Remember: the goal of Mobility Training is NOT to perform High-Intensity or High-Impact exercises. 

We want to “grease” our joints and find comfort in functional movement while gaining flexibility as a bonus.

You can expect to learn more
Mobility exercises like this during the 6-Week #FaarapuGoalsChallenge

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

I call it this because it reminds of me of paddling outrigger canoes.

Raise one knee up from kneeling position. Extend opposite leg backwards to settle into deep runner’s lunge stretch.

Driving from pelvis and tailbone alternate forward and backward being sure to spread the stretch with each movement 

At :15 sec switch to opposite leg. Do this easily and save time by simply facing opposite wall by pivoting hips.

Outrigger

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

Start in deep squat. Knees forward weight in heels.

Initiate weight transfer into toes as you slowly pick up heels. Slowly aim to place knees on floor and follow through driving hips forward

Sit backward preparing to transfer weight backwards into heels.

Control your rock back onto the toes and sit slowly onto heels

*Modify if necessary! You may use a brace like chair or table or railing like I do here.

Deep squat to kneeling

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.

Feel free to use your extremities to brace yourselves if you need time to build comfort and flow. See video for variation. 

Take as much time as you need to feel comfortable before aiming for 10 reps (5 per side) of continuous flow.

Cossack to Seated Pike

WW7 Mobility Circuit

This week we are targeting legs & core functional strength! 

As always for times intervals: Reproducing Healthy, Correct technique by Owning the full range of motion yields faster results than trying to get as many reps in as possible.

It’s okay to slow down the movement if only to hit your full range :) You are progressing up to the Stamina level !

- 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

- 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

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground
- Aim to minimize gap between legs to control movement through exercise

Reverse crunches

- Holding your legs extended up
- Sit up and reach for your toes with both hands
- If you cannot raise your legs to 90 degrees, extend as high as you can and reach for ceiling

Lying toe touches

- 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

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

WW7 Strength Circuit

Nothing too fancy. Get your reps in! Work in that ha’a (low seated) position!

Timed intervals give a good opportunity to set mini goals each round. You can work on Height, Width, Depth (scoop & pop) & Posture. Choose a different goal and the exercise hits different!

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

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

4 counts of Toro, pointing in front of you while allowing tamau to continue

1 8 count of Haere tīfene (4 counts on both sides)

1 8 count tamau taere to move back to starting position

Our challenge here is to FOLLOW THRU on all sways, don’t cut your sway in anticipation the the movement. Own the full range
Of motion.

Toro, Haere tīfene, Tamau taere

- 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

- 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

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

WW7 ‘Ori Steps Circuit

Don’t neglect the warm up nor the ‘Ori circuit! Do those first before jumping to this! 

Film your fa’arapu during the last round! Send it to me and let’s track your progress!

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

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

WW7 Fa’arapu Strength

WW7: #FaarapuGoalsChallenge Teaser

My Weekly Workout 12

My Weekly Workout 11

My Weekly Workout 10

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

My Weekly Workout 9

My Weekly Workout 8

My Weekly Workout 6

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

WW7: #FaarapuGoalsChallenge Teaser

Community

More workouts from ’Ori Fit x Dylan