Gentle Mobility Moves is a feel good mobility/flexibility workout from Julia Reppel. It is not her most gentle workout, but it does feel good. I like to use her easier, more gentle mobility workouts to finish off my recovery day session. This works well for that purpose but again, not the best. The mobility work is great, it is the intensity level that makes it not the best (for me) for a recovery day finisher. In the future I would do something more relaxing to end my workout. But this is still a great workout that I will return to.
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. Julia shows different versions for some of the exercises.
Gentle Mobility Moves is 17:35 minutes. Equipment: fitness mat.
- Supine 90-90 > glute bridge roll down (lay on back on mat with arms extended to sides in a T, knees are bent with feet on mat, drop bent knees to one side, return to start then raise hips in bridge, lower hips and drop knees to other side)
- Alternating pendulum (still laying on back with arms extended to sides in a T and knees bent with feet on mat, drop bent knees to one side then extend top leg straight to side, alternate sides)
- Tuck > alternating twist (bring knees into chest, hands on knees, raise forehead to knees, release and twist one bent leg to side and other leg behind you, arms are extended to sides in a T, repeat the tuck then do the twist to the other side)
- Book opener (lay on back on mat, one arm is extended on floor straight to side, same side leg is extended long, other arm is hand is behind head and same side leg is bent and pulled across body with knee on floor, 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)
- Repeat #4 on other side of body
- 90-90 lean > thread the needle (rest on one hip and same side forearm, legs are both bent at 90 degrees with bottom bent leg in front of you, extend top arm to ceiling then bring arm under body)
- Pigeon + shoulder rolls (in pigeon pose, extend arms to sides in a T with palms on floor, lower one shoulder to mat then repeat on other shoulder)
- Slow 90-90 reach (sit on mat with both knees bent and feet on floor, slowly lower both knees to face one side with legs on mat, hinge torso forward over knee while reaching arms on floor behind you, slowly swap leg positions with hands on mat behind hips, alternate sides)
- Repeat #6 & 7
- Rounded squat > down dog (hold down dog briefly then walk feet in and lower glutes into a wide squat, torso is hinged forward with spine rounded and hands reaching in front of you on mat)
- 3x shoulder circles + down dog (on all 4s do shoulder circles then push hips back into down dog)
- Cat-cow circles (on hands and knees with fingers facing knees, draw circles with torso so spine is rounded at top and arched at bottom of circle)
- Wrist flexor > extensor stretch (on hands and knees with backs of hands on mat and fingers facing each other, change hands so palms are on mat and fingers face knees, shift glutes back to heels to deepen stretch)
- Screwdriver (still kneeling, extend arms out to sides in a T, rotate wrists/elbows in opposition to each other, each time you rotate, shift/lean torso to side that palm faces ceiling, do this once on each side then reach one arm overhead bending elbow and reaching hand down back, bring other arm up behind you with elbow bent, hands reaching for each other, swap arm position)
- Half cossack reach (start on hands and knees, extend one leg out straight to side, shift glutes back toward heel, shift back forward, when you shift hips back again, reach one arm to ceiling and behind you while twisting torso to look behind you)
- Half cossack spinal wave (same starting position as #16, push glutes back to heels then flow forward into updog with leg still extended to side, round spine when flowing between positions)
- Repeat #15 & 16 on other side of body
- Prone quad stretch (lay on stomach, bend both knees bringing heels to glutes, hold tops of feet in hands pushing heels into glutes while pushing hips into mat)
For more info on Julia Reppel and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
