20 Min Morning Mobility in Bed is a really nice flexibility/mobility workout that I was looking forward to trying it as soon as I saw it. Almost every single exercise in this workout is done laying on your back. It seemed like the perfect workout to do on a recovery day after doing something quite a bit more intense. So I started with Michelle Briehler‘s 30 Min Low Impact Cardio, which was more of a metabolic calisthenics workout. My body felt well worked afterward and was ready for a workout like this. Julia takes your hips, spine and shoulders through all kinds of feel good mobility and dynamic flexibility while laying on your back on the mat. It really is very nice and relaxing. However, if you have problematic shoulders like I do, all of the shoulder moves didn’t feel great but that is due to personal medical problems.
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 move.
20 Min Morning Mobility in Bed is 21:05 minutes. Equipment: fitness mat.
- Floor angels (lay on back with knees bent and feet on floor, extend arms overhead with palms facing ceiling, trying to keep backs of arms/hands on floor, pull elbows down to sides then push them back overhead)
- Floor angels > rotation (continue #1 but when elbows are level with shoulders, raise forearms off the mat to ceiling, keeping elbows on mat)
- 90-90 switch w/ hands behind back (lay on back with legs wide, knees bent and feet on mat, hands are under body at small of back, shift both knees side to side lowering them to mat)
- Supine knee circles (lay on back, knees raised, hands are on knees, draw circles with knees)
- Single leg happy baby
- SL baby > T spine twist (start in single leg happy baby then bring bent knee across body into a supine spinal twist)
- Supine T-spine opener (lay on mat in supine spinal twist, extend both arms out to sides in a T, sweep top arm overhead and to other side to meet bottom arm)
- Repeat #5-7 on other side of body
- Supine 90-90 > T-spine sweep (lay on mat with knees bent and feet on floor, arms are extended out to sides in a T, sweep one arm overhead to meet other arm while lowering both knees to same side, alternate sides)
- 90-90 IR stretch (same as #9 but keep both arms extended to sides in a T and on the floor)
- Glute bridge roll down (lay on back on mat with feet on mat close to glutes, roll spine up slowly into bridge then lower slowly)
- Eagle twist (lay on back with legs crossed so thighs are touching, arms are extended to sides in a T, shift crossed legs side to side, lowering them so the closest leg touches the mat)
- Repeat #12 with leg positions swapped
- Alternating pendulum (lay on back with arms extended to sides in a T, both legs are bent with feet on mat, knees fall to one side and extend top leg straight and to side, return to start and repeat on other side of body)
- Supine figure 4 > glute stretch (lay on back, cross one ankle over opposite knee, shift legs from one side to the other lower into closest leg touches mat, when back to start, raise both legs with hands behind one thigh and pull legs into chest into a glute stretch)
- Repeat #15 with leg positions swapped
- 90-90 lean > thread the needle (rest on one hip, bottom knee is bent at 90 degrees in front of you, other knee is bent at 90 degrees behind you, upper body is resting on bottom elbow, raise top arm to ceiling then thread it under body)
- Book opener (lay on back on mat, one arm is extended on floor straight to side, same side leg is extended long, other arm hand is behind head and same side leg is bent and pulled across body to other side, bring elbow to tap the inside of extended arm then open it to other side so bent arm rests on floor–or as close as you can get it)
- Pretzel (legs are in same position as #17 but upper body rests on mat, arms extended to sides in a T, hold top of back foot with back hand, pulling heel into glute)
- Repeat #17-19 on other side of body
For more info on Julia Reppel and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page
