20 Min. Deep & Dynamic Stretch + Mobility w/ Marie Steffen

20 Min Deep & Dynamic Stretch + Mobility is excellent mobility workout from Julia Reppel. She really does create the best mobility workouts out there. In this workout you will get some deep dynamic stretching and mobility. I really felt this one in my hips even though it is total body. Julia does this workout with a partner, Marie Steffen. For some of the exercises there is a more advanced level. Marie shows the more advanced level of the exercise. This is an active mobility workout. I did come to the workout already warmed up from a gentle cardio workout but I feel this kept my body temperature elevated through most of it. I finished this off with one of Julia’s gentler, more relaxing mobility stretches.

This workout is done interval style; each exercise is done for 50 seconds followed by a 12 second transition. There is a timer in the lower left hand corner of the screen counting down the intervals and transitions. During the transition the next move is demonstrated. All except one exercise is dynamic flexibility/mobility, meaning you will be flowing between two different moves. The pigeon pose is the only pose you hold static.

20 Min Deep & Dynamic Stretch + Mobility is 21:11 minutes. Equipment: fitness mat.

1. Puppy extensions (in puppy pose, round spine then return to extended pose)
2. Squat rocks with arch flex (on hands and knees do cow pose (arch spine), return spine to neutral then push back onto toes so you are in a deep yogi squat with arms extended before you on mat)
3. Prayer squat hold (in deep yogi squat with hands in prayer and elbows against inner thighs, rock side to side in this pose)
4. Alt cobra press up (lay on stomach with one leg extended straight behind you and the other leg brought up to hip level w/ knee bent at 90 degrees, do cobra in this position, lower torso and swap leg positions and repeat)
5. 1/2 cossack reach back (kneel on one knee and both hands on mat, other leg is extended to side with leg straight and foot on mat, first circle same side arm as extended leg up to ceiling and behind you, opening chest and looking at hand, repeat arm movement on other arm but do not change leg position)
6. 1/2 cossack reach up (still in same starting position as #5, extend same side arm as extended leg to ceiling then bring it under body into thread the needle)
7. 1/2 cossack gate leans (legs are in same position as #5 & 6 but torso is upright, slide same side arm down extended leg while doing a side bend and reaching other arm overhead and to side)
8. Hamstring stretch > reach (sit on mat with one leg extended straight to side, other leg is bent with insole against inner thigh, reach arms to straight leg, come out of the stretch and place one hand on mat beside hip (bent leg side), lift hips and arch spine, reaching other arm overhead and behind you)
9. Repeat #5-8 on other side of body
10. Lunge > diagonal reach back (get into a deep kneeling lunge, same side hand/arm as back leg is on mat in a wide position away from body, reach other arm on a diagonal across body and in front of you then circle arm up and behind you, opening chest and shoulder, looking toward ceiling)
11. Lunge > triangle (start in deep kneeling lunge then lift hips and straighten legs so you are in triangle)
12. Lunge sit back (start in deep kneeling lunge, push glutes back to heel straightening front leg and hinging torso forward over straight leg)
13. 1/2 pigeon rocks (in deep kneeling lunge with hands on mat, shift hips side to side, open front knee to side)
14. Full pigeon stretch (no flowing between moves)
15. Repeat #10-14 on other side of body

For more info on Julia Reppel and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.