20 Min. Slow Morning Mobility | Lake-Side | No Equipment, Follow Along | Start Your Day Right

As the title indicates, Julia does this session in front of a lake. The scenery is beautiful and relaxing. 20 Min Slow Morning Mobility is one of Julia’s easier mobility workouts, but it still works your entire body thoroughly. It’s not as gentle as some of her easy/gentle workouts. I really liked the level of this workout. She takes all of your joints, including your fingers, through all ranges of motion. Plus you are getting dynamic flexibility. It is a perfect recovery day workout.

Each exercise is done for 45 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 Julia previews the next move. There is a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage. Julia shows easier versions of some of the exercises.

20 Min Slow Morning Mobility is 20:28 minutes. Equipment: fitness mat.

1. Hip thrust roll down (lay on back on mat, knees bent and heels close to glutes, slowly raise and lower hips/glutes into bridge)
2. Supine 90-90 > T spine sweep (lay on back with knees bent and feet on mat, arms are extended to sides in a T, lean bent legs to side, sweep one arm overhead, fingers trailing floor, over to other hand/arm, return to start and repeat on other side)
3. Kneeling T spine flexion > extension (double kneeling on mat with glutes on heels, round spine extending arms in front of you, arch spine, pulling elbows behind you)
4. Seated angels (sit cross leg, extend arms overhead while also pulling arms back, lower arms, bend elbows and pulling them back behind you)
5. Seated screwdriver up-down (still seated cross leg, extend arms out to sides in a T, rotate wrists/elbows in opposition to each other while slowly raising arms overhead then lowering them back to T)
6. Finger fans (still sitting cross-leg, open hands wide, close hands into fists one finger at a time then open them one finger at a time)
7. Alt elbow mobilization (get on knees and elbows, keeping elbows on mat, rotate hand/forearm under body and to the outside, alternate arms)
8. Alt sit back (start on hands and knees, bring toes of one foot out to side, place foot on mat while leaning glutes/hips back and raising knee, opening leg/knee out to side, return to start and repeat on other leg)
9. Deep lunge + knee circles (in deep kneeling lunge, with same side hand on front knee, draw circles with knee)
10. Deep lunge + 2 way reach (in deep kneeling lunge, reach one arm to ceiling then behind you, looking behind you, repeat on other arm)
11. Repeat #9 & 10 lunging with other leg
12. 90-90 straddle>lean (start with both knees bent at 90 degrees, facing to one side, hinge torso forward over front leg, shift to face front opening legs in a wide straight leg V, repeat on other side)
13. Kneeling spinal wave (flow between child’s pose and cobra, rounding spine as you change position)
14. Cat-cow wave (start in child’s pose, round spine as you shift forward into cat then arch spine into cow as you return to child’s pose)
15. Down dog chest circles (in downward facing dog, draw circles w/ torso)
16. Rounded squat > arch (start in a deep yogi squat with spine rounded and hands extended on mat in front of you, lower knees to mat and arch spine into cow pose)
17. Squat > extension > ape (start in deep yogi squat with hands extended on mat in front of you, raise arms off mat and extend them to sides in a T opening chest, place hands on mat and hinge forward, straightening legs into forward fold)
18. Horse stance > alt twist (in wide leg plie squat with hands on knees, alternate twisting shoulders to opposite side while pushing knee open wider)
19. Standing beast wave (start standing upright, round spine as you lower torso into straight leg forward fold, when hands touch floor, bend knees and flatten back as you raise back to upright standing position)
20. 60 seconds of deep breathing (sit cross-leg with hands on knees)

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