This short mobility workout is part of Michelle Briehler‘s Barre Power & Grace Challenge. I don’t know anything about the rest of this series but I very much enjoyed this workout. I combined this with some other workouts on my recovery day and this was how I ended everything. It is full of uncomplicated dynamic flexibility and mobility. Nothing is sweat inducing. It is all relatively gentle. Very feel good and a great way to end any workout session.
Morning Mobility is 13:58 minutes; 55 second intro. Equipment: fitness mat. There is a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage.
- Sit on mat with hands behind hips, knees are bent with feet in floor and legs wide, shift/lower knees side to side, lowering bent legs all the way to floor
- Get on hands of knees with wrists turned so fingers point to knees, shift glutes back to stretch forearms/wrists, continue shifting forward and back in and out of the stretch; changes to shifting side to side
- Cat/cow
- Still on hands and knees, let chest sink down bringing shoulder blades together then round spine
- Flow between downward facing dog and child’s pose
- Flow between upward facing dog and child’s pose
- While in upward facing doing, circle neck/head
- Hold down dog and pedal feet
- Lay on stomach, clasp hands at small of back, lift arms and head/chest, release hands and sweep them around, reaching them in front of you superman-style
- In double kneeling with glutes on heels, shift hips side to side
- Raise into high kneeling, place one hand on same side heel, extend other arm to ceiling and lean back (half camel)
- Down dog
- Repeat #11 on other side of body
- Repeat #12
- Full camel (both hands on heels)
- In low kneeling with glutes on heels, place one hand on floor beside you and reach other arm overhead as you do a side bend, flow side to side
- In same position as #16, draw large circles with arm, sweeping hand along the floor, into side bend and overhead
- Still kneeling place hands behind head, pull elbows back opening chest and shoulders then bring elbows together in front of you
- Get on hands and knees, draw circles with torso (cat/cow variation)
- In kneeling lunge, shift forward so knee goes past toes to stretch hip flexors and ankle
- Shift hips back, straightening front leg
- Flow back and forth between 20 & 21
- In lunge with back knee raised, extend one arm to ceiling twisting spine (same side arm as front leg)
- Repeat #20-23 on other leg
- Downward facing dog pedaling feet
- Wide leg forward fold with both hands on mat; lift one hand to ceiling twisting spine
- Still in wide leg forward fold, hands clasp opposite elbows, shift/rock torso side to side
- Upward facing dog
- Child’s pose
- Wide leg yogi squat, shifting side to side, pushing knees out wider with elbows; raise hips into forward fold then lower back into squat
- Standing now, do shoulder rolls; large arm circles
- Inhale, reaching arms overhead with palms together and arch spine
- Stand with hands on heart taking deep breaths
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
