30 Min Rest Day Mobility is a lovely full body mobility workout. Julia hits most joints and muscle groups in the upper and lower body through mobility work and dynamic stretching. You start standing then Julia takes you down to the mat. Though there are no advanced or “aggressive” exercises in this work, the exercises in the first 75% of the workout are more aggressive. The last quarter of the workout Julia takes the intensity down a notch to end this workout even more relaxing. I paired this with Julia’s 20Min Deep Hip Mobility, which is a more advanced mobility workout. They work very nicely together to give you 50 minutes of mobility work that is perfect for any recovery day.
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.
30 Min Rest Day Mobility is 32:32 minutes. Equipment: fitness mat.
- Circular spinal curl (stand with legs wider than shoulder width, roll down into forward fold to one side, at bottom of forward fold shift over to other side and roll back up)
- Forward fold > T-spine twist (legs wider than shoulder width, hinge forward, twist torso to one side, press same side elbow against thigh while rotating spine and raising other elbow to ceiling, alternate sides)
- Hip circles (legs are still wider than hip width)
- Shoulder circles w/ hands clasped (stand with hands clasped behind you, circle shoulders)
- T-spine flexion > extension (extend arms in front of you while rounding spine then pull elbows behind you while arching spine)
- Down dog wave w/ pedal (while in down dog pedal feet, then round spine as you flow forward into plank)
- Table > alt 3 legged dog (start on hands and knees then raise into 3 legged dog, bending raised leg and bringing heel to glutes to open hip, return to all 4s and repeat on other leg)
- Kneeling spinal wave (flow between child’s pose and cobra)
- Child’s pose > rotation (in child’s pose with arms extended rotate hands so palms face the ceiling then rotate them away from you)
- Child’s pose > rot > alt arm sweep (from child’s pose, alternate sweeping arm under you to other side into threat the needle)
- Child’s pose > rot > sweep > T-spine rot (in child’s pose with arms extended rotate hands so palm to ceiling then away from you then sweep one arm under body twisting spine so torso faces one side, place elbow on the mat, one hand cupping other fist and other elbow reaching to ceiling, in this position twist torso so chest rotates toward ceiling, pushing upward through bottom elbow, then release back to start and repeat sweeping other arm to other side)
- Dorsal hand cat-cow circles (on hands and knees with fingers facing knees, do cat cows but rotate spine in circles)
- Palm peels (on hands and knees with fingers facing knees, alternate lifting palms off mat while keeping fingers on mat)
- Wrist pin elbow screw (on hands and knees, place the back of one hand on mat, place the fist of the other hand into the palm, rotate elbow on arm that is “pinned”)
- Diagonal rock < reach (kneel on one knee, other foot is on the mat with knee bent and open on a diagonal, shift forward deeper into lunge placing hand on mat and raising other arm to ceiling)
- Alt sit back > reach back (start on hands and knees, open one knee out to side with foot on mat, shift glutes back with both hands on mat, when you shift back again, circle one arm overhead and behind you, alternate these two versions)
- Deep lunge > reach over (start in deep kneeling lunge, walk hands out to one side (same side as back leg) and extend other arm overhead and to to side, return to deep kneeling lunge and twist torso to other side toward front leg)
- Rounded MTC > hamstring bow (start in deep kneeling lunge, shift hips back, straightening front leg and stretching hamstring, bring front leg back and shift glutes back to heels into child’s pose)
- Repeat #15-18 on other side of body
- 90-90 sit + push up (sit on mat with both knees bent at 90 degrees, with one leg bent in front of you, hinge torso forward over front leg)
- 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)
- Repeat #20 with other leg in front
- Alt seated reach (sit cross-leg on mat, do alternating side bends reaching arm overhead and to other side)
- Shoulder opener > cross-legged forward fold (sit on mat with knees bent and feet on floor, hands are on mat behind you, arch spine to open chest and stretch shoulders, cross legs and hinge torso forward over legs reaching hands on mat in front of you)
- Eagle twist (lay on back with arms extended to sides in a T, cross one leg over the other with thighs touching, twist legs to one side into a supine spinal twist then twist legs to other side)
- Supine figure 4 turn over (still laying on back with arms extended to side, one leg is bent with foot on mat, ankle of other leg rests on thigh, rotate legs side to side into a supine spinal twist)
- Book opener (lay on mat, one leg is extended straight other knee is bent and twisted to other side so knee touches floor, one arm is extended to side, other hand is behind head, rotate elbow toward extended arm “closing book” then open elbow out to side “opening book”)
- Repeat #25-27 on other side of body
- Supine knee circles (lay on back, legs are bent and pulled into chest, hands are on knees, draw opposing circles with knees)
For more info on Julia Reppel and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
