Name: Playbook - Chelsea Hofer - W1/D4 RUS Workout 4
Uploaded: 2024-03-31T21:21:18.077Z
Duration: 25 min
Description: W1/D4 RUS Workout 4

Candace

Janine

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

Natsuko

Still struggling on some poses but definitely feel like I'm getting stronger!

Lindsey

Finally I’m not dying while bringing my knee to chest on forearm plank 💪🏼🙏🏽😘

Zoraida

Hi! I just realized I might be doing the series wrong 😂 i was resting between each time I do a movement. But I guess we’re supposed to do all movement without waiting and then rest at the very end of each set?

Deniz

Not sure if there were meant to be repeated exercises in the arms/shoulders sequence for this day 4/week 1 of Rising up Stronger

Adeline

Elle

Judith

Again the exercises don’t all match their descriptions

Sierra

Agata

Freddy

Awesome!! Love how challenging they are people may come in thinking it’s “simple” just planks or body work, nope it’s hard! Such a good work out and then paired with a yoga sequence in the evening you feel like a million bucks in keeping your app and workouts forever!!

That shoulder burn during round 1 🥵🥵 amazing!

Dani Maxwell

Im able to move through these without pauses between poses which makes me feel like I’m getting stronger 💪🏼 
Do you think you’ll create any more days of drill incorporating movements from RS2?

Томашпольская Юлия

I wish there was a way to make certain workouts as favourite!💛

I didn’t mean to give you 4 star let round oops! I’m loving it!

Victoria

Downdog exercises were confusing ... My static and movement ended up being very similar

Katie

Julia

Much better now I’ve found the timer in the app!! Didn’t notice it before..

Elizabeth

Curious about building up into wild thing. Somehow my front arms are farther forward and it’s hard to support my shoulders for the rotation :/. And what is the first prio? Straight back leg, hips up, side stretch with arm up and over? I lose focus in the hold quickly!

Christina

Maria

Nicole

The ninja stars we’re fun to do. I’ve never done those before!

love drills like wild thing and ninja start :)

Livi

Wow I’m so happy!!! I can feel the sensations in my body changing as I do your drills everyday 💪🏼💪🏼 thank you from my ❤️

Laura

I feel it Everywhere and I love it! I feel like my shoulders are baseballs haha

Marcelina

Gosia

Leah

This is my third week of consistently doing these drills. I can’t believe how much stronger I already am! Bonus- I’m toning up too!

Kellyann

Only 3 days of your workouts and I already feel stronger!

Alex

Did this with my 16 year old son, he thought yoga was easy!!  Cue evil laugh haha haha!!!

Anonymous

Nayia

Aseel Mohammed

Susie

I loved this workout! I have neck and upper back issues that I’ve gone to PT for 6 months for, and this workout really hits those areas that I need to strengthen.

Lyndsay

Loving these drills Chelsea!!! Ps the stretches that you’ve included each day are sooooo goood - I love that part of the workout :)

Lucy

Those forearm plank knee touches burn so good every time!! 🥵 And those ninja stars were super fun! 🤗

Heather

Allison

Melanie

Tania

Tihana

Amazing. I’ve been follow you for over a year and you have been so inspirational for me. 🤗

Elise

You should have a spinal neutralizing posture at the end after holding Sphinx / seal for a minute.

Jamie

•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

•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

•find your plank pose
•inhale, extend left leg long
•exhale, left knee to right tricep
•hold for a count of 10
•complete 3 reps
•switch side and repeat

RUS Knee to Opposite Tricep | Core Flows

•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 downward dog
•wrap your triceps in (a lot of engagement in your serratus)
•think about pressing as far away from the mat (protraction) as you can and then return to down dog
•complete 20 reps

in my practice... down dog can feel like a resting posture but here i feel like this is engaging everything while i only pulse the shoulders

RUS Downdog Dog Extensions | 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

•from downward dog, inhale, right leg high
•exhale, right knee to nose
•come onto left fingertips and rotate right hip under 
•thread right leg through, extend
•float left hand up
•hold for 5 seconds
•complete 3 reps
•switch and repeat sides

RUS Floating Ninja Star | Core Flow

•belly down 
•thread right arm under left
•cross right arm in front of left
•palms down
•rest forehead down to floor
•stay for one minute
•switch sides

RUS Criss-Cross | Shoulder Stretches

Shoulders

•from plank pose roll to the outside edge of your right foot, stack feet, and lower right hip toward the floor
•reset at the top of your plank then roll to the outside edge of left foot, stack feet, and lower the left hip toward the floor (that counts as 1 rep)
•complete 10 reps

RUS Side to Side Plank | Core Flows

•glue your lower back to your mat by tucking your tailbone and knitting your ribs together
•extend your legs long and reach arms toward your toes
•lower legs as much as possible while maintaining lower back connection with mat
•stay for 10 seconds

RUS Hollowbody | Static Core

•glue your lower back to your mat by tucking your tailbone and knitting your ribs together
•extend your legs and arms long
•lower legs as much as possible while maintaining lower back connection with mat •stay for 20 seconds

RUS Hollowbody-🔆Advanced🔆 | Static Core

•from plank pose, walk your hands as far forward as you can
•puff up through the back of the heart 
•create a hollow body
•pull ribcage up and in
•hold for 60 seconds

RUS Extended Plank | Static Core

•come into your forearm side plank and place hand on your hip
•stack your shoulder in line with elbow, press away •lift up through your hips and engage core
•slowly, with control, lower your hips toward the ground
and then press back up to reset your side plank •complete 10 reps
•switch sides and repeat

RUS Forearm Side Plank Lifts | Core Flows

•balance on your sit bones
•fingertips placed behind you for support
•engage core by pulling in and up
•inhale, lift feet to ceiling and lean into fingertips
•exhale, extend body long to hover feet above floor
•complete 10 times

RUS Modified V-Ups | Core Flows

•from downward dog thread left leg under right side body
•float right fingertips off the floor to reach up, over, and behind
•send hips up high to the ceiling to stretch right side body
•stay for 20 seconds then switch sides

RUS Wild Thing / Core Stretches

•come onto your knees and tuck your toes under
•sit back onto your heels and plant your left hand on your left heel
•inhale, lift and send your hips forward
•right arm reaches up and over, stretching right side body
•stay for 30 seconds
•switch and repeat on other side

RUS Modified Camel Pose | Core Stretches

Core

W1/D4 RUS Workout 4

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

Melissa

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!

Kate

W1/D2 RUS Workout 2

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

Miguel

W1/D3 RUS Workout 3

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!

Mary-Kate

W1/D6  RUS Socks & Blocks

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

Alisha

Serena

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

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

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

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

Jessica

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!!

Lissa

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!

Alison Reed

W4/D1 RUS Workout 1

W4/D2 RUS Workout 2

W4/D3 RUS Workout 3

Best way to start the day! Funny how the feels all start suddenly coming together in W4 💪🏻

Roxanne

The ninja starts are becoming easier and easier 💪🏼

Loving rising up stronger. I am indeed rising up stronger ❤

W1/D4 RUS Workout 4

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