Name: Playbook - Chelsea Hofer - W4/D2 RUS Workout 2
Uploaded: 2024-03-31T21:21:18.221Z
Duration: 25 min
Description: W4/D2 RUS Workout 2

Paula

•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 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 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

•  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

•find your downward dog, wrap your triceps in, and lower to dolphin pose
•shift your gaze between forearms then hinge forward to bring nose toward hands
•press back to dolphin pose and then to downward dog
•repeat 5-10 times

RUS DD-Dolphin-Dolphin Push-Up-DD | Flow

•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

• find a comfortable seat
• reach right arm up, bend elbow to bring hand
  between shoulder blades
• internally rotate left arm to reach behind for the bind (use a towel or strap if needed)
• stay for one minute and then switch sides

ONE STEP FURTHER:
•press your head back into your elbow to intensify the shoulder opener

RUS Gomukhasana Arms | Shoulder Stretches

Shoulders

•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

•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

•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

•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

•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

•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

•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

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

W4/D2 RUS Workout 2

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 😘

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/D3 RUS Workout 3

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

W4/D2 RUS Workout 2

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