20 Min Soft Mobility Flow + Stretches is a feel good flexibility-mobility workout from Julia Reppel. This was very enjoyable and gentle, yet Julia still gives you some great total body flexibility and mobility work. This workout is done interval style. Each exercise is done for 40 seconds followed by a 12 second transition. There is a timer in the bottom left corner of the screen counting down the intervals and transitions. During the transition Julia previews the next exercise. There is also a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage.
20 Min Soft Mobility Flow + Stretches is 20:35 minutes. Equipment: fitness mat.
- Lying knee circles (lay on back w/ legs raised and knees bent, hands are on knees, circles knees)
- Lying 90-90 switch (lay on back with knees bent and feet on mat, arms extended to sides in a T, shift knees side to side, dropping legs/knees to floor)
- Happy baby
- Ankle sit > toe tuck rock (start on hands and knees with toes tucked under, shift glutes back toward heels lifting knees off mat, lower knees back to mat and place tops of feet on mat, shift glutes back onto heels again this time leaving knees on mat in double kneeling)
- 90-90 sit > lean (sit in pretzel with one leg bent in front of you at 90 degrees and other leg at the side bent at 90 degrees with foot behind you, hinge torso forward leaning over front leg)
- Repeat #5 on other side of body
- Half lunge rocks (in kneeling lunge with one leg open to side, shift deeper into the lunging leg so knee goes past foot then return to start)
- Mt climber > hamstring bow (go deeper into kneeling lunge with back leg further back and hands on mat beside front foot, shift forward deeper into lunge (knee does not go past foot), then shift hips back and straighten front leg stretching calf and hamstring)
- Repeat #7 & 8 on other side of body
- Body rock circles (on hands and knees, circle torso while also shifting body back into child’s pose then forward again)
- Child’s pose rotation (hold child’s pose, rotate hands so palms face ceiling and then face away from you)
- Thread the needle (change sides halfway through interval)
- Seated cat-cow (kneel on mat with glutes resting on heels, hands are behind head, open elbows out to sides and arch spine then round spine bringing elbows together in front of you)
- Alt seated T-spine rotation (sit on mat with one leg extended and other leg bent with foot on floor on outside of straight leg, place one elbow outside of bent leg and twist spine looking behind you, hold for a few seconds then change sides)
- Seated shoulder + biceps stretch (sit on mat with knees bent and feet on mat, hands are on mat behind you, lift chest)
- Neck stretch (kneel on mat with glutes resting on heels, bring one arm behind back with elbow bent and hand reaching toward other side, hold hand with other hand and pull, lowering head toward shoulder to stretch neck; halfway through interval changes sides)
- Pretzel hold (lay on back and bring one leg across body w/ knee bent, place one hand on knee pressing it down toward floor, other leg is bent behind you and other hand pulls heel up toward glutes stretching quad)
- Repeat #17 on other side of body
- Spinal curl (stand and roll forward into forward fold rag doll style then roll back up to standing upright)
- Hand-assisted rounded squat (lower into a deep yogi squat, reach hands forward on mat with head down and spine rounded)
- Squat > leg extension (with legs wider than hip width, alternate forward fold with yogi squat)
- 60 seconds of deep breathing (sit cross-leg on mat, hands resting on knees, eyes closed, take deep breaths)
For more info on Julia Reppel and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
