This is another mobility workout from Julia Reppel that is done outdoors with a scenic view. She has another lakeside mobility workout I did recently. This is not one of Julia’s more relaxing mobility workouts. It is, of course, excellent and takes all of your joints through all ranges of motion, but you are working, too! Though I will say the last few moves (#19-22) were feel good deep stretches. They were a very nice way to end the workout. I still followed this session up with some gentle deeper stretching.
Each exercise is done for 40 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 demonstrates the next exercise. There is a progress bar in the upper right hand corner counting down the workout time as a percentage. For some of the exercises Julia also shows an easier version.
20 Min Morning Mobility is 22:34 minutes. Equipment: fitness mat.
- Child’s pose > rotation (hold child’s pose with arms extended in front of you, rotate hands/wrists)
- Child’s pose > alternating arm sweep (still in child’s pose, sweep one arm under body into thread the needle, alternate arms)
- Kneeling T-spine rotation (in low kneeling with glutes on heels, place one elbow on mat with fist to sky, other elbow is raised to ceiling with palm on other fist, in this position rotate spine looking up to ceiling)
- Cat-cow circle variation (on hands and knees with hands rotated so fingers point to knees, draw circles with torso, rounding spine at top of circle and arching at bottom)
- Quadruped shoulder circles (start on hands and knees, place one hand behind neck, extend arm out straight in front of you then sweep arm out to side and bring it behind you, placing back of hand on low back, lower elbow then raise elbow, reverse motion bringing hand back behind neck)
- Repeat #5 on other arm
- Down dog chest circles (while holding downward facing dog, draw circles with torso/spine)
- Down dog wave (flow between down dog and up dog, rounding spine as you go between poses)
- Kneeling spinal wave > chest opener (start in child’s pose, round spine as you flow forward into cobra then lay down on stomach on mat, extend arms in front of you then open them out to sides, raising chest off mat)
- Combat sit + knee lift (kneel with one shin on mat, other knee is bent with foot in line with knee, rock forward then rock back lifting knee off mat but keeping top of foot on floor)
- Ankle sit > toe squat > leg extension (start on hands and knees with toes on mat, shift glutes back, raising knees of mat so you are in squat then straighten legs with torso still hinged forward into forward fold)
- Rounded squat > ape (in deep yogi squat, round spine bringing arms in front of you, then open arms out to sides, arching spine)
- Seated opener > neck circles (sit on mat, knees bent and feet on mat, arms are behind you so you can lean back, in this position, circle neck)
- Half pancake > cossack arch (sit on mat with one leg extended to side, other knee is bent with insole against opposite inner thigh, hinge forward over straight leg then raise up onto knee of bent leg, sweeping arm overhead and opening side body)
- Repeat #14 on other side of body
- Slow 90-90 switch (sit on mat with both knees bent at 90 degrees, both knees facing to one side with legs on mat, hands are on mat behind you, slowly swap leg positions)
- 90-90 < alt push up (sit on mat with both knees bent at 90 degrees, both knees facing to one side with legs on mat, hinge torso forward over front leg, swap leg positions and repeat on other side)
- Glute bridge roll down (lay on back, knees are bent with feet on mat close to glutes, slowly raise and lower hips into bridge)
- Supine figure 4 switch (lay on back, one knee is bent with foot on floor, other leg is crossed with ankle on opposite thigh, both arms are extended out to sides on mat, rotate legs side to side, dropping them to floor each side)
- SL baby (half happy baby pose with one leg extended straight on floor)
- Pretzel (lay on back, bring one bent leg over to other side of body, twisting spine and bringing knee to floor, other (bottom) leg is also bent behind you, hand holds top of foot pulling heel to glute in a quad stretch)
- Repeat #19-21 on other side of body
- 60 seconds of deep breathing (sitting cross-leg)
For more info on Julia Reppel and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page
