Name: Playbook - Chelsea Hofer - W1/D3 RUS Workout 3
Uploaded: 2024-03-31T21:21:18.072Z
Duration: 25 min
Description: W1/D3 RUS Workout 3

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

Miguel

Kate

Candace

So fun!!! My shoulders feel great!! Thanks!!🌸

Melissa

I have done about 3 weeks twice of rising up stronger I started your programs in lock down a couple years ago but always ended up doing flows and giving up on the strength in afraid of and stands I can kick up so my back is to the wall and never walk my belly to it and today I did it so it was exciting!! The blocks hurt my wrists but I did it

It’s amazing how much I’m learning about my body! My core is actually super strong! My shoulder on the other hand lol. . . I can’t wait until I have strong shoulders to super my core!

Mary-Kate

Lissa

Serena

Annie

Fab! Would be great if there was a voice recognition feature that allowed you to jump to the next exercise without having to stop and tap

Hanna

Finished day 3! I got to day 2 and had to take a day rest because all my back muscles where like, OH HEY I feeeel everything!

Marque

Good! I feel my arms are getting stronger but my wrists are feeling pretty stiff

Jessica

Hi! At the end where it says we have to do the angel pose (?) with the blocks. It says we repeat this 35 times. Is this 35x holding for 1 minute?

Mandi

Couldn't do the abs because it put too much pressure on my wrists

Elizabeth

Awesome!! There are a few typos I’ve noticed, idk if you can change it or not at this point but just fyi!

Kaela

Hi Chelsea, thank you for your program. I’m loving it. I wanted to ask you a clarification on the position of the elbows during high plank poses. Should they be directed towards the inside or the outside of my body? Thanks in advance

Benedetta

Struggled a bit with the slide thru, but started to get the hang of it towards the end.

Marike Jacobs

Georgia

Aerin

Again, at least 2 of the exercises, the video didn’t match the description

Sierra

Great! Just didn’t have the timer accurate, only had rest timer

Jess

Great. Another amazing workout .I’m still scared of the wall  handstand or any handstand 🤣 However , I’ve noticed I can hold myself better with my legs on the wall not fully straight yet but still for me it’s a big achievement. Thank you 🙏

Agata

I love following along with the videos! Thanks for making these!

Jacquelyn

Lauren

I contemplated staying in bed, my whole body is sore from the last two days😅so happy I didn’t this makes my days better❤️

This is the toughest day of drills for me...always leaves me sweaty and feeling like I had a mini cardio session😅

It’s really nice & my arms are shaking. Feeling that I’m getting a little bit more stiff by these exercises though so I think I need even more stretching 💕

Evelina Wagner

Beatrix

I have been doing these drills 4x per week along with a circuit of hang board assisted pull-ups and push-ups and I FINALLY did my first unassisted pull-ups on an overhead bar today!!! Maybe you were not thinking these drills would help someone get their first pull-up in, but they have drastically improved the overall strength and stability of my shoulder girdle, and now I can link all those muscle movements together into a pull-up. Thank you so much!!

Chelsea

More Ab Focus to build first ab strength :)

Lara

Really wondering how to build up to the socks and blocks pass through. I can slide back a bit but lifting my knees up to even get them high enough to pass through is challenging. I haven’t succeeded on a pass through in 5 weeks so wondering if I’m focusing on the right areas to build strength? What allows one to lift high enough and propel the legs forward?

Christina

Julia

Your videos really help me visualize what and how I need to be doing each drill!

Dani

Yenny

I couldn't see what I was meant to do for prair drops on blocks as the video wasn't working. The seated twist video was more a stretch in the video. I've found quite a few where the video doesn't match the instruction and can make it a bit confusing.

Samantha

Third day and I’m already feeling stronger!!

Kristina

Hi. I don’t know how to get my body up for the lolasana move and the plank slide through?

Esther

Viktoria

Jaime

The pass through exercise with blocks is just impossible for me 😂😂 anyway just wanted to inform you that the other day first time in my life I managed to do a handstand without touching the wall and hold it for 5 seconds 😍😍 I can already see the results of this program!! Just one question.. the exercise handstand face on the wall, I'm too scared to do it (i don't know how to come back down) can I replace with another exercise?

Giada

Hi!! Wondering if you can give any further tips on the dolphin push-ups and turbo dog? I know I have a long way to go in terms of strength, but on both poses I can’t even get off the ground...what do I focus on to build up to it?

Also for the block pass through exercises wondering if you have any tips or modifications for bad wrists? With my rheumatism it’s almost impossible to do anything beyond a 10s hold.

Hi Chelsea! I feel getting stronger 💪🏼 when we hold handstand on the wall I can’t walk my hands closer to it, is it because I’m not strong enough yet? Thank you! 🌻✨❤️

Zoraida

Still hard for me but I haven’t done anything in a while... a great challenge for me get back my strength

Alessandra

It’s my third day doing these drills and these sure are 🔥

Jonamae Eusebio

That was though. My arms are on fire. Realise how much more work I have to do to get stronger but that’s ok- that’s why I am on this journey and have signed up to flow with you 💪🏻😊

Linda Solem

Hi Chelsea! when I hold handstand on the wall (I don’t have my handstand yet) I can’t move my hands closer to the wall 😅 is it a matter of strength, isn’t it? 🙏🏽😘

Andrea

Lana

• 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 your blocks on the highest setting
•protract shoulders and hover knees an inch
•lift knees into chest - stay on top of feet
•slide back to hover knees
•complete 10 reps

RUS Modified Lolasana Lifts | 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

•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

•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

•come to a comfortable seat
•lengthen through the spine
•place left hand behind your seat 
•inhale, right arm reaches up, over, and twists to the left
•hold for 5 breaths or 30 seconds 
•switch sides and repeat

RUS Seated Twist | Core Stretches

•find a seat with bent arms behind you with fingers pointing toward your body
•pick up your hips and slide forward toward your heels until you feel a deep stretch in your shoulders
•increase the bend in your arms to intensify
•stay for one minute

RUS Arms Bent Behind | Shoulder Stretches

Core

W1/D3 RUS Workout 3

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 🌸

Marli

Adalis

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

Niamh

W1/D1 RUS Workout 1

I’m sore from yesterday so this was tough!

Carrie

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

W1/D2 RUS Workout 2

Janine

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

Natsuko

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!

Kelly

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/D6  RUS Socks & Blocks

I love the live video of you taking us through this!

Alisha

Just what I needed! Great shoulder stretch & flow 🙌🏼

Laura

W1/D7 Tight Shoulders? I Gotchu 😘

Love it. I feel my body getting stronger!😊🙏

Thanya

Does it take anyone else longer than 25 mins!? Lol

Restarting after 2weeks away! thank happy to be able to do this again 💕

W2/D1 RUS Workout 1

I do love these drills. Especially core and back shoulders.

Melinda Guerrero

Killer workout🔥 my body is definitely feeling it after that 😍

I've been doing this program on and off for the last month and I'm definitely noticing my strength improving

Elle

W2/D2 RUS Workout 2

Tucking the tailbone makes a huge difference for the lolosana lifts!!

I find it sooo hard to do the hand stand facing the wall, I can kick up and hold it with my back facing it.. is there a big difference?

Zuzi Kovacic

W2/D3 RUS Workout 3

Really struggled with the hip twists in plank...killed my wrists and with lack of strength I lacked stability resulting in my body moving all over the mat following my feet and hips.  The ninja stars were a bit tricky but fun after I got hang of.  Loved the core section lots of new unique moves!

Paula

W2/D4 RUS Workout 4

I had to run the kids to school so I had to do it extra fast less breaks 😅

Decided to attempt a couple handstands today and was so surprised at how controlled it felt! All thanks to these workouts

Lindsey

Great! I'm able to hold poses for full time now!! 🙌

W2/D5 RUS Workout 5

Instantly doubted myself when I saw belly to the wall near the end but I did it and I feel stronger and more confident the fear makes me weaker but I can let go of my self doubt a little day by day

Feeling stronger!! Such a wild feeling 💪

W2/D6  RUS Socks & Blocks

I always love the live videos to help me connect with my breath properly.

Shoulders feel amazing I tattoo for a living a I am very rounded forward so this makes me feel so open!

Wonderful shoulder opening flow.  Lots of poses that really allowed the chest to open up.  After all the strength exercises the past week this was a really welcomed class.  Helped to get all the tension in my neck and shoulders.  I think I will be making this a regulat class to help open shoulders!

W2/D7 Heart Flow ❤️

Been fighting anxiety and depression with my life and kids and over eating salt and head aches today I didn’t want to do anything but at 7pm I said no I have to fight this your routines are perfect for my little time I feel I have somedays thanks!

Am amazed at how much stronger my arms and core are going into week 3.  I  can actually see a little muscle when I make a muscle in my arm now and when I thighten my abs they are actually hard.  All in under 30 minutes a day as a warm up before my practice!

W3/D1 RUS Workout 1

Actually feeling stronger now that I’ve been committed. I hated knees to triceps and today it finally felt good!

Those dolphin poses pushing back to down dog😱 But I can feel myself getting stronger every week!!

W3/D2 RUS Workout 2

Something finally clicked today and I feel lighter and stronger in my movements. This made my day! And even though it's virtual you I'm glad to share this progress with someone!

Alicia Kostkowski

W3/D3 RUS Workout 3

Today marks my 365th day of strength drills/intentional movement! 💪🏼

W3/D4 RUS Workout 4

Love both sequences!! Hard but balanced 💪🏼

W3/D5 RUS Workout 5

Killer core...definitely had my entire body shaking!

W3/D6  RUS Socks & Blocks

Love this one! Keep coming back to it. I did this first thing cuz my shoulders felt tight from sleep. It’s amazing how a few minutes of intentional movement completely changes how my body feels.💛

W3/D7 Tight Shoulders? I Gotchu 😘

Starting week 4 and can honestly say I'm amazed how much stronger I am in a short time with these simple short daily exercise. Now that I know the exercises I quickly flow through every morning before my practice!  Thank you!

W1/D3 RUS Workout 3

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