Name: Playbook - Chelsea Hofer - Day 18 | Rising Up Stronger
Uploaded: 2024-03-21T21:44:49.082Z
Duration: 25 min
Description: Day 18 | Rising Up Stronger

Lisa Sosa

•find your downward dog
•press away by protracting your
          shoulders and creating a lot of
          distance between your ears and
          shoulders (over-exaggerate this
          motion, press away with
          everything you’ve got)
•hold for 45 seconds


   in my practice...
this can be harder to hold than even a handstand so keep checking in with yourself. continue to press away, spiral the triceps in toward your centerline, biceps in line with your ear, belly up and in. if your shoulders are burning then you're doing it right.

RUS Downward Dog Extensions | Static Hold

•find your plank pose 
•puff up through
thoracic spine 
•press the ground away 
•pull navel up and in 
•protract shoulders
•kiss shoulder blades together and dip chest down
•retract shoulders
•keep the arms straight the entire time
•repeat 20 times

RUS Plank Shrugs | Mvmt

•from your downward dog create a micro bend in your elbows
• bend arms to 90 degrees and press back to the micro bend
•pulse for 20 count

RUS Downward Dog Pulses | Mvmt

•  elbows bent at 90 degrees
•  elbows track over wrists
•  hold for 5-10 seconds
•  when you come out of this hold try to press up to plank instead of lowering to your knees

RUS Chaturanga | Static Hold

•find your downward dog, wrap your triceps in, and lower to dolphin pose
•shift your gaze between forearms then hinge forward to bring nose toward hands
•press back to dolphin pose and then to downward dog
•repeat 5-10 times

RUS DD-Dolphin-Dolphin Push-Up-DD | Flow

•find your downward facing dog
•shift forward and find plank
•wrap triceps to lower to dolphin pose
•press firmly into your hands, engage core, lift elbows back to downward dog
•complete 10 reps

RUS DD-Plank-Dolphin-DD | Flow

• find a comfortable seat
• reach right arm up, bend elbow to bring hand
  between shoulder blades
• internally rotate left arm to reach behind for the bind (use a towel or strap if needed)
• stay for one minute and then switch sides

ONE STEP FURTHER:
•press your head back into your elbow to intensify the shoulder opener

RUS Gomukhasana Arms | Shoulder Stretches

Shoulders

•wrists stacked in line with shoulders
•wrap triceps in
•press up through the center of the chest 
•tuck the tailbone
•engage the core
•hold for 30 seconds

in my practice...
i started slow with 30 second holds and have continued to add on time as this posture has become a daily staple for me

RUS Plank | Static Core

•wrists stacked in line with shoulders
•wrap triceps in
•press up through the center of the chest
•tuck the tailbone and engage the core
•hover the knees an inch
•hold for 30 seconds

RUS Knee Hovers | Static Core

•find your forearm plank
•puff up through the back of the heart 
•press away from the ground
•inhale, lift and extend your left leg 
•exhale, bring knee to tricep
•repeat 10 times on the left

in my practice...
I couldn’t bring my knee to actually touch my tricep for quite a while. As my core got stronger I could make the connection and now i challenge myself to lift and hold as high on the tricep as I can

RUS Forearm Left Knee to Tricep | Flow

•find your forearm plank
•puff up through the back of the heart 
•press away from the ground
•inhale, lift and extend your left leg 
•exhale, bring knee to tricep
•repeat 10 times and switch sides in each set

in my practice...
I couldn’t bring my knee to actually touch my tricep for quite a while. As my core got stronger I could make the connection and now i challenge myself to lift and hold as high on the tricep as I can

RUS Forearm Right Knee to Tricep | Flow

•elbow stacked under shoulders with forearms parallel
•puff up through the back of your heart •pull belly up and in
•tuck tailbone
•hold for 30 seconds

tip...
it’s easy to rely on our sticky mats to allow arms to press out but try squeezing together and pulling elbows in toward one another to fully engage

RUS Forearm Plank | Static Core

•forearms down with belly button drawn into the spine, lower belly glued to the mat
•lift the legs
•criss-cross for scissor kicks
•2 crosses = 1 rep
•20 reps

RUS Scissor Kicks | Core Flows

•point your toes and lift and lower, alternating legs in little swimmer kicks
•complete 20 reps

RUS Swimmers | Core Flows

•flex your feet, toes point outward
•tap heels together and extend outward
•complete 20 reps of heel taps

RUS Heel Taps | Core Flows

•balance on your sit bones 
•fingertips placed behind you for support
•lift feet, bend knees
•core engaged
•inhale, lengthen the legs and lean back
•exhale, contract and return to bent knees
•complete 20 times

RUS Modified In & Outs | Core Flows

SPHINX:
•elbows stacked below shoulders
•think about lifting the heart and bringing chest forward

SEAL:
•press into palms to lift elbows 
•stay for 60 seconds

RUS Sphinx + Seal | Core Stretches

Core

Day 18 | Rising Up Stronger

Day 1 | Bike | Cardio

Really liked this post ride after my 20 min biking! 👌🏻

Sophie

Day 1 | Post Ride Stretch

Tracy Sumner

Jackie

Day 1 | Full Body Circuit

Awesome! 
I'm gonna do that at least 3 times a week! Thank you🙏🏻

Laura

Day 1 | 10 Min Abs

Day 2 | Bike | Cardio

Was hoping for something more flowy. This was mostly just stretching.  Still felt nice though

Rebekah

This was so beautiful, and I loved your TED Talk 😉

Kristin

Love love loved this 🙏🏻 the way you move speaks to me and I feel so good

Brianna

Day 2 | Intuitive Flow

LOVE your positive vibes! Also much more fun to do it with you instead of as a list!! Thank youuuu!

Brandie

Day 2 | 10 Min Abs 🫧 - Guided

Day 3 | Bike | Cardio

Literally could not finish 3 rounds, but i managed to do 2! Happy to start with that and see my progress with time 😊

Maria

clementine

Day 3 | 3 Min Push-Up Challenge! 🥵

I love this way of classes! Have a great wedding! ❤️

Lydia

Day 3 | 10 Min Abs | 80s Vibe ⚡️

Day 3 | 30 Min Lower Body

Day 4 | Ride | Cardio

I used to listen to Lionel Richie growing up! That song was one of my favorites 🎤🎶♥️

I liked the new moves. Very effective 10 minutes!

Tania

Day 4 | 10 Min Abs

😂 amazing. Sounds silly but I needed the go ahead to rest. Feeling sore today

Kelly

Day 5 | Rest Day!

Day 6 | Ride | Cardio

Not sure if it’s me but there was no sound during the last part of the video..!

Great! Thank you! Also, I think the sound goes out during Malasana

Besides loosing the sound halfway 😶‍🌫️, I liked the stretches. I usually don’t use blocks but after today I think I should. Thanks for the video

Day 6 | Hips & Low Back Release 🪄

Good idea to add some weights! I liked it! 💪🏻😊

Day 6 | Weighted 10 Min Abs 🏋🏽

Heike

Day 6 | Push-Up Challenge

Day 6 | 30 Min Lower Body

Day 7 | Bike | Cardio

Day 7 | 10 Min Abs

Day 7 | Push-Up Challenge

Such a great flow! The music was too loud, but easier to hear with headphones.

The music was too loud..I am not a native English speaker and it was very difficult to catch all of your speech because of the music🙏

Bets

Fun twisty class with fun grasshopper transitions. The music was a little too loud for me to hear you well. :/

Day 8 | Grasshopper Flow 🦗

Great moves and do much more fun to do it with you! 🤩💪🏻

caron

Day 8 | Ten Min Abs 🐍

Day 9 | Bike | Cardio

Sarah

Day 9 | 300 Reps

That was great! My hubby actually joined me today. And he called it! The movie is Dumb and Dumber! 😂

Day 10 | Push-Up Challenge

Ivana

Day 10 | 15 min Abs 🫣

Day 10 | 300 Reps

Day 11 | Rest Day!

Day 12 | Bike | Cardio

Day 12 | 7-Min Wring it all Out

That was great! I did it twice to get 10 min! 🙌🏻😄

Love a good, quick and dirty ab circuit to fit in after a work out! 💪🏻

Day 13 | 5 min Abs

I really appreciate these short classes. It’s so hard to find time being a busy mom ♥️

Day 13 | Morning Shoulders & Hips 🔆

It was fun and different to use an elastic! 👍🏻☺️

Day 13 | Booty Band Class

Day 14 | Ride | Cardio

Day 14 | Post Ride Stretch

Day 14 | 300 Reps

It feels like it’s getting easier…and then I hit the last set 🤪

Day 14 | Push-Up Challenge

Day 15 | Bike | Cardio

Really great abs and arms workout! 💪🏻😄

Great variety of moves, fun and challenging! 😁🙌

I can’t believe I finish 🥵💯🙌🏼

Day 15 | 15 min Abs 😈

Day 15 | Tight Shoulders? I Gotchu 😘

Day 15 | Booty Band Class 🍑

Day 16 | Rest Day!

Awesome way to start a Friday!!  Determined to finished this program!! 😝

Day 17 | Full Body Circuit

Amazing class!!  Would love to see the kind of forward folds you do in your kitchen (you mentioned). 🥰

Day 17 | Intuitive Flow

Not as easy as it looks in terms of coordination! 😅

Love this! I’m gonna try to add this into my next class.💛

Candace

Day 18 | Creative Sequencing | Ladder Mandala | Hips+Hammies

Day 19 | Bike | Cardio

So good. I’m not used to the kind of core exercises in this workout. This is definitely my weak point. A little tough on the wrists tho. Might be good to warm them up before attempting the block exercises.

Day 18 | Rising Up Stronger

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