Name: Playbook - ’Ori Fit x Dylan - Week 3/5 Initiation Training
Uploaded: 2023-11-20T19:13:50.168Z
Duration: 40 min
Description: Week 3/5 Initiation Training

Try these hip mobility exercises and ‘Ori Flows.

You can expect a Strength circuit & Bonis stretches too!

*APOLOGIES Idk where Week 2 disappeared to. I will have to create a new one!

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

Week 3/5 Initiation Warm Up

Observe the movement patterns first before attempting! 

Take your time with these exercises. Only in taking your time can you sufficiently and effectively observe your body in movement to make gains in Body Awareness. When done correctly and within comfort (observe your body and adjust to stay comfortable) we can also make gains in Flexibility & Functional Strength without working strenuously.

Observe the movement before attempting

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

Knee & Ankle Mobility 1

Start in wide stance. Perform Cossack squat to one side with arms raised to shoulder level. 

At deepest point in squat, raise outside arm up towards ceiling.

Reverse and repeat.

10 reps / 5 on each side

Cossack to Upward Reach

I use a Big back pack for this exercise (not too heavy, maybe the weight of a toddler!) 

You do not need a bag. You could even hold a weight out in front of you. The assistance is meant to help you feel comfortable in the deep squat by helping you balance.

Assisted Deep Squat with Pulse

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

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

Hip Mobility 2

Upper Body & Core focused. Have a comfortable floor surface & t-shirt or exercise band handy.

Take your time to observe the full
Movement pattern. Avoid rocking to work on Body Awareness and control. Allow your weight to transfer completely into either palms or toes depending on the half you’re moving.

Caterpillar

- 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

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

Resistance band straight arm pulldown

- 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

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

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Week 3/5 Initiation Strength Circuit

Tāmau series (lateral Right-Left) movements. Aim to work on Height (how low can you sit?) and Width (how wide can you stretch the hips?)

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

1x tā’iri tāmau
1x toma toma 
= 1 series

Challenge: 4 series, no breaks

Tā’iri tāmau with toma toma

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

Always use breathing to help find comfort in the movement and timing. The movement flow speed should match the pace of your inhale and exhale

Week 3/5 Initiation Training

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