Name: Playbook - Chelsea Hofer - W1/D2 RUS Workout 2
Uploaded: 2024-03-31T21:21:18.066Z
Duration: 25 min
Description: W1/D2 RUS Workout 2

I’m sore from yesterday so this was tough!

Carrie

Marli

I did this after my workout and now I can‘t move😂 love it!

Kate

Crystal Wright

That one always sets my core ablaze! 💪🏼🔥

Candace

Elena

Melissa

Jena

This one had me dying I’m out of shape 😳downward dog to dolphin 😅

So hard! 🥵 I’ve been a month off yoga for personal reasons and going back to these drills is hard but I know if I keep going I’ll get stronger 💪🏼 thanks Chels! 💜

Zoraida

Such a bootie kicker! I didn’t know how much I needed my bootie kicked! Already feeling stronger! As a massage therapist I’ve been needing shoulder and wrist strengthening! Your classes have been such a blessing! Thank you!

Mary-Kate

Seeing improvements already! Muscle memory 🤍

Meagan

Serena

Taking a slow start to this series, 45 min and some modifications but it's gonna pay off I can feel it 👌🏼

Elle

Allison

Very humbling.  I’ve got a long way ahead of me.

Kristin

Natsuko

Sarah

Kelly

Show an alternativ for us that’s not as strong as you are ❤️

Carolina

Those DD-Dolphin-Chat-Plank-DD are soooo challenging hope I’ll get them like you one day!

Clara

I can already feel my arms getting stronger!

Jessica

Easy to follow and definitely felt a burn

Lys Huerta

Blazenka

A few video titles/videos/captions did not match (5 second hold versus 5 reps)

Emily

It was awesome! I appreciated how you included a typed out description of each movement in the videos. It was important to me that I understood the intention of each move in regards to which areas of the body were being activated or where the stretch should be felt etc. I can’t wait to move forward with this! Thank you!

Chenoa

Flip, those DD-dolphin-dolphin push-up-DD is a killer.  But wonderful when you've finished!

Marike Jacobs

Suzannah

Celeste

I’m dead ☠️ but in a good way ☺️

Lauren

This series is really accessible for me, I can easily fit it in to my schedule and pair it with some sun salutations for a solid session.

Aerin

I really like videos that give cues. It helps me from being distracted by touching my phone every minute throughout the workout. Thanks for some great moves!

Claire

Just FYI, there are several times when the video of an exercise doesn’t match the description!

Sierra

Agata

I used to have so much endurance and strength before my kids this really showed me I have a long ways to go but I love love love it!

Love these drills! Helping me gain strength and flexibility back!

Jocelynn

Those down dog to forearm plank press ups 😭

Hanna

Beatrix

Awesome! The timer makes everything so much easier!

Jacklyn

It was haaard. I’m having so much pain from yesterday...

Evelina Wagner

In the DD-plank-dolphin-DD: is it ok to go up one arm at a time from dolphin to DD?
Also Navasana is really hard, can I do it more like a boat pose with legs bent to straight?

I have a hard time with chataranga and pushing up from that, but I think you have a pose tutorial on that. 

I practice in the am but wondering what small repetitive movements I can do when taking a 5 (or even 10) min break from my desk, to get stronger on the push-up piece? Esp something without strain on wrists and no need to warm up?

Thank you!!!!!
Love the app,
Heather

Heather

I’m not my 2nd week and I definitely feel stronger. I somehow feel lighter on my wrists since I engage my shoulders more. Thank you, Chelsea!

caron

Katharina Garbala

Great! The poses at the end of each workout is helping open my shoulders up so much!

Courtnay Laporte

Kimberly

You move with so much precision and grace while I... just struggle :)) really loving the series so far

Georgiana

well, this was though 😅 but at least this will be very good benchmark for me going forward

•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

W1/D2 RUS Workout 2

Great explanation, the doing not so easy yet but I’ll keep working on it 😊

Danielle

It's going to take me lots of practice to get this one.  Great explanation! Thank you!

Angelica

I loved it, super well explained , after a couple mite quite a bit practices I think I finally got it. 
I really appreciate when you point out the inhales and exhales . 
Than you

Sonia

Bonus: DD-Dolphin-Chat & Back | The Breakdown 🥵

Sophie

I broke my wrist about 9 months ago. 2 months of PT plus home range of motion work got me close to normal range of motion. But still weak as far as muscles, so I’m hoping this will help!

Christie

Bonus: Wrist Strengthening 🏋🏽

Andrea C

Loved that. Great pre and post workout for whatever type of exercise you’re into.

Lisa Sosa

RUS | Wrist Warm-Up

This is always my fave to pop back in and do 🌸

Adalis

Loved it! You make it look so easy 😂 can't wait for tomorrow 🥰

Niamh

W1/D1 RUS Workout 1

That's was so hard 😭 but a great workout!

Miguel

W1/D3 RUS Workout 3

Janine

This one is better than day 3!! Day 3 was really too difficult

W1/D4 RUS Workout 4

Verena

I always thinks it is funny how my legs feel like jello after when it wasn’t even a leg workout 😂👍

Love the new videos- the way the exercises are broken down are easier to follow. Especially when you are trying to get back in shape like me!

W1/D5 RUS Workout 5

These have all definitely taken longer than 25 mins. I’ve been getting faster, but I thought I’d be able to keep up since I’m a yogi and do my cardio. Boy was I wrong!

W1/D2 RUS Workout 2

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