Name: Playbook - Chelsea Hofer - W3/D4 RUS Workout 4
Uploaded: 2024-03-31T21:21:18.194Z
Duration: 25 min
Description: W3/D4 RUS Workout 4

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

Candace

•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

W3/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

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!

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 🙌🏼

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!! 🙌

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

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 💪🏻

W3/D4 RUS Workout 4

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