Name: Playbook - Chelsea Hofer - W3/D5 RUS Workout 5
Uploaded: 2024-03-31T21:21:18.199Z
Duration: 25 min
Description: W3/D5 RUS Workout 5

Love both sequences!! Hard but balanced 💪🏼

Laura

•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

•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

•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

•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

•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

•find your dolphin pose
•shift your gaze forward between your forearms
•hinge forward bring nose between hands
•press back to dolphin pose 
•complete 5 times

RUS Forearm Push-Ups | Mvmt

•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

•from a seat, bring hands behind your hips, shoulder-width, and fingers pointing toward your toes
•press hands and feet firmly into mat and lift hips to the ceiling 
•draw your shoulder blades together, lift your chest, try to bring torso parallel to floor 
•hold for one minute

in my practice...
it is more comfortable for me to keep my head lifted but if available to you, lower your head so the crown of your head points to floor

RUS Reverse Table Top | Shoulder Stretches

•come into your yogi squat 
•thread one arm between your waist and thigh 
•squeeze your knee in to deepen the stretch
•stay for one minute and switch sides

ONE STEP FURTHER:
•for more, thread both hands through and squeeze both knees in to deepen stretch

RUS Chicken Pose | Shoulder Stretches

Shoulders

•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

•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

•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

•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 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

•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

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

W3/D5 RUS Workout 5

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

Candace

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 🙌🏼

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

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

W3/D4 RUS Workout 4

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/D5 RUS Workout 5

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