Name: Playbook - ’Ori Fit x Dylan - Week 1/5 Initiation Training
Uploaded: 2023-11-20T19:13:50.119Z
Duration: 35 min
Description: Week 1/5 Initiation Training

Low intensity x low impact. Our main goal is to set our limits, determine our needs & find comfort while doing it.

Go at a comfortable pace that will still warm you.

- stand 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

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

- Position yourself feet apart, bent knees solid positions
- With your knee in a bent position, hips squared
- Kick your leg back and toward the wall behind you, engaging your glutes 
- Return to starting position

Upper body remains engaged as elbow and arms stay level

Donkey kick (extended) standing

Week 1/5 Initiation Warm Up

Our goal is simply to grease up the hip joints while also working flexibility.

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

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

Observe the movement before attempting

Use any object similar in height. Do not put weight into the object.

Knee & Ankle Mobility 1

Week 1/5 Initiation Mobility

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

- Start chest down towards floor, arms extended raised above head

- Draw arms downward stopping at chest level for 4 counts

-Raise upper body for 2 counts while aiming to keep toes on floor

- Lower chest back to floor, arms return to start position

Cobra

Keep tension on band or towel outward
Go as slow as needed to keep tension constant

Resistance band straight arm pulldown

From the Deep Squat positions, feet at shoulder width or wider,

Transfer weight into toes as heels raise.

Control placing both knees on floor in front of you. 

Follow through driving hips forward.

Sit back onto heels, prepare weight transfer backwards.

Rock onto the flat heels. 

Raise supported seat to starting position. 

Assistant can be used (chair, brace, table edge)

Squat Hold to Knees

- 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 !

Week 1/5 Initiation Training

More workouts from ’Ori Fit x Dylan