Name: Playbook - Chelsea Hofer - Day 19 | Socks and Blocks
Uploaded: 2024-03-21T21:44:49.095Z
Duration: 25 min
Description: Day 19 | Socks and Blocks

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.

Lisa Sosa

Grab your socks (or paper plates if on carpet) and yoga blocks and get ready to slide around for this awesome core work!

• from downward dog walk feet in as far as you can
• come up high onto your toes (maybe just on your big
toes)
• gaze back at you shins (ears between biceps)
• press hands firmly into the mat
• hold for 15 - 30 seconds

RUS Super-High Downward Dog | Static Hold

• from downward dog (hips to the wall), walk your feet up and then slowly walk hands back to wall
• come as close to the wall as possible
• press into your hands and tuck your tailbone
• wrap triceps in
• gaze at wall
• stay for 30-60 seconds

RUS Belly to the Wall | Shoulder Static Hold

•from downward facing dog, wrap your triceps in to your center line
•shift gaze between hands
•bend your elbows and let them come out to the side
•dip nose down 
•press back up to
downward dog 
•repeat 10 times

RUS Downward Dog Push-Ups | 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

•find your forearm plank •inhale, extend left leg long
•exhale, left knee to left tricep
•hold for a count of 10 seconds
•repeat 3 sets
•switch sides and repeat

RUS Forearm Knee to Tricep | Core Flows

•wrap triceps in and lower elbows to your mat
•belly stays engaged
•gaze stays back at shins •ears between biceps
•lift back up the same way you
lowered down 
•repeat 5 - 10 times
 
MODIFICATION 
•lower and lift one elbow at a time

RUS Dolphin Push-Ups | Mvmt

• from your downward dog wrap your triceps in and lower elbows
• hover elbows 1” above the mat
• keep core engaged
• hold for 10 seconds

RUS Turbo Dog | Static Hold

•set blocks on the highest setting
•hips stack above knees 
•rest elbows on blocks, bring palms together 
•allow head to fall between blocks 
•stay for one minute

ONE STEP FURTHER:
•for more, maybe your forehead comes to the floor

RUS Prayer Drops | Shoulder Stretches

Shoulders

•set blocks on the tallest setting
•core engaged
•slide knees forward
•hover knees an inch
•tuck tailbone to increase the work
•try to put as little weight on tops of your feet as possible
•hold for 30 seconds

RUS Knee Hovers | Socks & Blocks

•set the blocks on the tallest setting
•come onto the tops of the feet 
•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 had to modify this way for weeks because it asked so much of my core. As I transitioned I would hold for as long as I could on the tops of my feet and finish the rest of the 30 seconds with my toes

RUS Plank | Socks & Blocks

•from plank pose with your toes tucked
slide thru
•slide knees into chest
•slide thru coming onto heels
•slide thru to reverse plank
•lift the hips
•engage the core
•slide back to plank the same way you slid thru
•complete 10 reps

RUS Slide Thru | Socks & Blocks

•set your blocks to the tallest setting
•come to the tops of your feet
•lift through the center of your heart
•pull your knees into your chest - as high as you can 
•use as much core as possible
•stay for 10 seconds

RUS Lolasana | Socks & Blocks

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 | Socks & Blocks

Day 19 | Socks and Blocks

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 19 | Socks and Blocks

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