This mobility workout is definitely a deep hip opener. Julia opens up your hips through multiple versions of 90-90 and kneeling lunges. And it does the job. It isn’t easy, but neither is it advanced. She just challenges you to explore some deep mobility, which my hips definitely need. But if it is too much for you, on many of the moves Julia provides a less advanced version of the exercise to do. I paired this workout with Julia’s 30 Miin Rest Day Mobility, which is a full body mobility workout. In the second half of this other workout you do some 90-90s. I felt a big difference in my hips when doing them in the second workout. This workout had opened/loosened them up very well.
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 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 Deep Hip Mobility is 21:04 minutes. Equipment: fitness mat.
- 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)
- Alt sleeper stretch (same as #1 but done faster–but not fast, also pushing the knee that is directly in front of you down into the mat)
- 90-90 sit + external rotation (still sitting with both knees bent at 90 degrees, one in front of you and one to the side, lift and lower side knee keeping foot on mat)
- 90-90 switch (no hands) ( same as #1 & 2 but with hands raised off mat)
- 90-90 sit + push up > extension (still sitting in 90-90 with one leg bent in front of you, hinge torso forward over front leg then place one hand on mat beside hip and lift glutes off mat, reaching other arm overhead into a side bend)
- Repeat #5 on other side of body
- 90-90 sit + leg sweep (start sitting in 90-90, sweep back leg out to side then in front of you, reverse sweep bringing leg back to start)
- Repeat #7 on other leg
- 90-90 sit + front leg extension (still sitting in 90-90, raise front leg off mat then extend it straight in front of you, bend knee and bring leg back to start)
- Repeat #9 on other leg
- 90-90 switch hands overhead (same as #4 but with arms extended overhead)
- Runner’s calf stretch > deep lunge (start in deep kneeling lunge, twist torso/spine to look behind you (over front leg) then take front leg and extend it behind you with toes on the ground and push back into it stretching calf)
- Deep lunge > twist (in deep kneeling lunge, twist torso/spine to one side then to the other, same side hand is on front knee pushing knee open wider)
- Deep lunge + elbows to floor (still in deep kneeling lunge, lower elbows to mat beside front foot then raise back onto hands)
- Deep lunge > ham bow > cossack (start in deep kneeling lunge, push glutes/hips back straightening front leg, from this position rotate to side so you are in side lunge stretch with insole of extended foot on mat)
- Low lunge > diagonal quad stretch (lay on side on mat, top knee is bent with knee on mat in front of you, back leg is bent behind you, hold top of foot with top arm and pull heel into glutes stretching quad)
- Repeat #12-16 on other leg
- Exploration: hip mobility (in wide deep yogi squat, move hips around in this position)
For more info on Julia Reppel and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
