This another excellent mobility workout from Julia Reppel. Mobility is her speciality and she is very good at creating effective workouts. The OEM in the title stands for Own Every Move. This is the first workout in her January mobility program. In this workout Julia hits every joint with mobility and dynamic stretching. What I really like about this workout is it is broken down into modalities–mobility work laying down or standing or kneeling. There is a lot of “exploration” in this workout. At the end of each block you do an exploration of the moves you just completed in the block. You can follow along with Julia or you can do your own thing by revisiting your favorite moves in the block you just completed.
The exercises are done interval style: 50 seconds of work followed by a 15 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.
40 Min Low Impact Mobility Workout is 43:53 minutes. Equipment: fitness mat.
Standing:
- Spinal curl (stand on the mat, round spine as you lower into a rag doll forward fold with knees bent then roll back up to standing upright)
- Circular spinal curl pendulum (similar to #1 but roll down to one side, when in forward fold cross arms so hands cup opposite elbow and sway side to side a few times, then roll back up at the other side)
- Screwdriver up-down (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, as you do this slowly raise both arms overhead them lower them back to sides)
- Alternating hamstring stretch (hinge forward with one leg straight stretching hamstring, return to upright and pivot to other side and repeat on other leg)
- Reach up > alternating cossack stretch (stand with legs wide, shift to one side bending knee while straightening other leg with heel on ground and toes facing upward, return to standing with legs wide and extend both arms overhead, repeat on other side)
- Wide stance Good Morning > sump squat (stand with legs wide, hinge torso forward with back flat, return upright and rotate so toes to face outward and lower into a deep wide leg squat)
- Sumo squat + cat-cow (stand with legs wide and toes turned out, lower into a squat and hold isometrically entire interval, open arms to side in a T and arch spine, sweep arms in front of you while rounding spine)
- Exploration (with legs wide and toes turned out, move in a way that feels good to you, Julia flows through all of the above moves while also adding some additional stretches)
Sitting:
- Butterfly sit cat-cow circles (sit in butterfly with hands holding ankles, circle torso around in cat and cow)
- Seated angles + IR > ER (sit cross-leg, extend both arms overhead, keeping arms out to sides pull elbows down to goal post then rotate forearms forward (keep arms from shoulder to elbow stationary and extended to sides), return arms so fingers point to ceiling again and extend arms overhead again)
- Shinbox sit + 2-way reach (sit on mat with both legs bent at 90 degrees, one out to the side and one leg in front of you, lean to side with forearm on mat, circle other arm overhead, raise hips off mat, still leaning to side but with palm on mat, circle arm overhead again)
- Shinbox switch > extension > push up (legs are in same position as #3, lift hips off mat with hand on mat and other hand sweeping overhead as you lean to side, lower hips to mat and hinge forward over front leg, rotate legs to face the other side and repeat)
- Repeat #3 on other side of body
- Half cossack arch > leg lift (sit on mat with one leg extended, other knee is bent with insole against inner thigh of extended leg, place one hand on mat behind you and lift hips off mat, sweeping other arm overhead and to side, lower hip back to mat and rotate torso toward extended leg, lift and lower straight leg)
- Repeat #6 on other leg
- Exploration (Julia flows through some of the above moves and adds a few extra, but the point is to do what feels good to you)
Supine:
- Supine 90-90 < tuck (lay on back on mat with arms extended to sides in a T, both knees are bent with feet on mat, rotate knees to one side then to the other side then pull both knees into chest holding shins with hands)
- Supine 90-90 > rotation (lay on back on mat with knees bent and feet on mat, arms are on mat and bent in goal post, shift legs side to side while pushing arms overhead then pulling them back down to goal post)
- Supine 90-90 > alternating T spine sweep (lay on back on mat with both knees bent and feet on floor, arms are extended to sides in a T, shift both legs over to one side while also sweeping one arm overhead to meet other arm, alternate sides)
- Figure 4 switch > stretch (lay on back on mat with one knee bent and foot on floor, ankle of other leg rests on opposite thigh, in this position rotate legs to one side, return to start then lift legs and pull them into chest in a figure 4 stretch, lower back to start then rotate legs to other side)
- Repeat #4 with other leg crossed
- Alternating single leg hip bridge > pendulum (lay on back with one knee bent and foot on mat, other leg is raised, lift hips into bridge, lower hips then rotate bent leg and hip to one side while sweeping top leg out to side, repeat on other leg)
- Glute bridge > alternating reach (lay on back with both knees bent and feet on mat, lift hips into bridge while reaching one arm overhead and across other shoulder to floor, alternate arms when doing bridge)
- Exploration (Julia flows through some of the above moves and adds a few extra, but the point is to do what feels good to you)
Prone:
- Child’s pose exploration (move around in child’s pose, Julia flows in and out and rotates her hand position while in child’s pose, she even pushes up into down dog)
- Forearm hip CARS (start on elbows/forearms and knees, keeping one leg bent at 90 degrees, draw large circles with the hip while keeping spine stable)
- Repeat #2 on other leg
- Single arm quadruped swimmer (start on hands and knees, place one hand behind head, extend arm in front of you then sweep it out to side and behind you, bending elbow and bringing hand up to small of back then lower elbow, reverse this motion sweeping arm back to start)
- Repeat #4 on other arm
- Kneeling spinal wave + cobra lift (flow between cobra and child’s pose, rounding spine when going between each pose)
- Y-W-T raise (lay on stomach, extend arms in a Y with thumbs facing ceiling, lift arms and hold briefly, bend elbows so arms are in goalpost (thumbs still raised to ceiling), lift arms and hold briefly, extend arms to sides in a T, thumbs still pointed to ceiling, lift arms and hold briefly)
- Exploration (Julia flows through some of the above moves and adds a few extra, but the point is to do what feels good to you)
Lunge:
- Half kneeling exploration (in kneeling lunge, Julia moves both her upper body and hips in free-style mobility moves)
- Deep lunge + shoulder circle (in kneeling lunge, shift forward to deepen stretch in hip flexor, lower elbow of one arm (same side as front leg) toward mat then circle elbow up and behind you)
- Short lunge > triangle (start in kneeling lunge with body shifted forward, lift back knee off ground and straighten legs, hinge torso forward into pyramid pose)
- Repeat #1-3 on other leg
- Gentle stretch (another exploration, Julia is in double kneeling on mat, she places one hand on mat behind her and lifts hips while stretching to sides, then she lifts and lowers her knees (still kneeling, glutes on heels, both hands on mat behind you, then raises into yogi squat with arms extended in front while rounding spine)
For more info on Julia Reppel and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
