Name: Playbook - Chelsea Hofer - W4/D3 RUS Workout 3
Uploaded: 2024-03-31T21:21:18.227Z
Duration: 25 min
Description: W4/D3 RUS Workout 3

• from downward dog walk feet in as far as you can
• come up high onto your toes (maybe just on your big
toes)
• gaze back at you shins (ears between biceps)
• press hands firmly into the mat
• hold for 15 - 30 seconds

RUS Super-High Downward Dog | Static Hold

• from downward dog (hips to the wall), walk your feet up and then slowly walk hands back to wall
• come as close to the wall as possible
• press into your hands and tuck your tailbone
• wrap triceps in
• gaze at wall
• stay for 30-60 seconds

RUS Belly to the Wall | Shoulder Static Hold

•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

•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

•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

•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

• 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

•set blocks on the highest setting
•hips stack above knees 
•rest elbows on blocks, bring palms together 
•allow head to fall between blocks 
•stay for one minute

ONE STEP FURTHER:
•for more, maybe your forehead comes to the floor

RUS Prayer Drops | Shoulder Stretches

Shoulders

•set blocks on the tallest setting
•core engaged
•slide knees forward
•hover knees an inch
•tuck tailbone to increase the work
•try to put as little weight on tops of your feet as possible
•hold for 30 seconds

RUS Knee Hovers | Socks & Blocks

•set your blocks to the tallest setting
•come to the tops of your feet
•lift through the center of your heart
•pull your knees into your chest - as high as you can 
•use as much core as possible
•stay for 10 seconds

RUS Lolasana | Socks & Blocks

•set the blocks on the tallest setting
•come onto the tops of the feet 
•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 had to modify this way for weeks because it asked so much of my core. As I transitioned I would hold for as long as I could on the tops of my feet and finish the rest of the 30 seconds with my toes

RUS Plank | Socks & Blocks

•from plank pose with your toes tucked
slide thru
•slide knees into chest
•slide thru coming onto heels
•slide thru to reverse plank
•lift the hips
•engage the core
•slide back to plank the same way you slid thru
•complete 10 reps

RUS Slide Thru | Socks & Blocks

•come to a comfortable seat
•lengthen through the spine
•place left hand behind your seat 
•inhale, right arm reaches up, over, and twists to the left
•hold for 5 breaths or 30 seconds 
•switch sides and repeat

RUS Seated Twist | Core Stretches

•find a seat with bent arms behind you with fingers pointing toward your body
•pick up your hips and slide forward toward your heels until you feel a deep stretch in your shoulders
•increase the bend in your arms to intensify
•stay for one minute

RUS Arms Bent Behind | Shoulder Stretches

Core | Socks & Blocks

W4/D3 RUS Workout 3

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!

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

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

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

W4/D3 RUS Workout 3

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