Name: Playbook - Chelsea Hofer - W4/D1 RUS Workout 1
Uploaded: 2024-03-31T21:21:18.216Z
Duration: 25 min
Description: W4/D1 RUS Workout 1

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!

Paula

Alison Reed

Welcome to week 4 of Rising Up Stronger! Grab your yoga mat and let’s start some drills!

• forearms down and parallel to one another
• ears between biceps and gaze back at your
shins
• the key here is to really press away from
   the ground and create as much distance as
   possible between your ears and shoulders
• draw your naval to spine
• hold for 30 seconds

MODIFICATION | This is more about opening the shoulders. If your hamstrings feel tight keep the knees slightly bent

RUS Dolphin Pose | Static Hold

• 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

•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

•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

•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

•find your downward dog and wrap your triceps in to lower to dolphin pose 
•inhale, shift your gaze forward, belly in. exhale, shift weight, slither forward lift elbow 
•find your chaturanga. keep the core engaged to create one solid line to press up to plank (try not to let your lower back sag - if this happens your lower back
will ache), press back to downward dog
•complete 5 rounds

RUS DD-Dolphin-Chat-Plank-DD | Flow

•belly down, left arm extends with a 90 degree bend
•right leg lifts and rolls over centerline
•right hand presses ground away to shift body onto left side
•right foot finds floor 
•rest head down to floor
•stay for a minimum of one minute on each side

RUS Shoulder Rolls-Cactus Arms | Shoulder Stretches

•belly down, left arm extends straight out
•right leg lifts and rolls over centerline
•right hand presses ground away to shift body onto left side •right foot finds floor
•head down to the floor
•stay for one minute on each side

ONE STEP FURTHER

•flip left palm up 
•reach right hand over body and reach back to take the bind

RUS Shoulder Rolls-Arms Extended | Shoulder Stretches

Shoulders

•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

•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

•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

•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

•from plank pose, inhale,extend right leg long
•exhale, right knee to right tricep
•inhale, right knee to right wrist
•exhale, right knee to left wrist
•inhale, right knee to left tricep
•exhale, right knee to right tricep
• 5 rep on each side

RUS Knee Around the Clock | Core Flows

•focus on the core stretch more than the backbend
•knees and ankles in line, feet and knees parallel
•glutes are firm but not overly engaged (to avoid knees from splaying out)
•stay for 60 seconds

RUS Bridge Pose | Core Stretches

Core

W4/D1 RUS Workout 1

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 🙌🏼

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!

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

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 😘

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 💪🏻

W4/D1 RUS Workout 1

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