20 Minute Mobility Routine for Recovery is is a flowing dynamic flexibility and mobility workout from Michelle Briehler. It reminded me a lot of Julia Reppel’s amazing mobility workouts. You do not hold any stretch or mobility pose for more than a few seconds. You will flow between two poses, stretching and going through full range of motion with your joints. Though it does feel good, it isn’t relaxing. You are still working. I did come to this workout after doing an easy rebounder workout to get myself warmed up so I am not sure if I was perspiring due to that or due to this workout, but I was perspiring! It is a nice recovery day workout and great for your body.
20 Minute Mobility Routine for Recovery is 23:26 minutes; 30 second intro. Equipment: fitness mat. There is a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage.
- Stand at end of mat, bring arms overhead then pull elbows down
- Hinge forward and walk hands out to plank
- In double kneeling on mat, grip hands together and circle both wrists
- On hands and knees with fingers facing knees, shift body back to stretch wrists; shift forward and back
- Cat/cow
- Thread the needle
- Flow back and forth between downward dog and child’s pose
- In kneeling lunge, reach same side arm as front leg to ceiling then lower arm bringing elbow to mat beside foot
- Front kneeling lunge, shift hips back straightening front leg, shift back forward lifting back knee off mat and raising same side arm as front leg to ceiling
- Wide leg forward fold
- Repeat #8 & 9 on other side of body
- Repeat #10
- Deep side lunge stretch, extend same side arm as extended leg to ceiling, alternate sides
- Scorpion (start laying on stomach, extend one arm out to side, bend opposite leg and bring it over other leg until foot touches floor outside of other leg, alternate sides)
- 90-90 sweep (sit on mat with both knees bent at 90 degrees, drop both knees to face to one side with legs on mat, hinge torso forward over front leg placing forearm on mat, raise toro and sweep back leg forward then swap leg positions and repeat)
- 90-90 (same starting position as #15 with hands on mat behind hips, only swap leg positions side to side)
- Crab into seated straight leg forward fold
- Supine spinal twist (lay on back on mat and pull one bent knee across body)
- Still laying on back, extend one leg straight to ceiling then open it out to side stretching the inner thigh
- Repeat #18 & 19 on other leg
- Downward facing dog, pedal heels
- Flow between upward facing dog and downward facing dog, when in down dog reach opposite hand to ankle
- Hold up dog while doing neck circles
- Child’s pose
- Lay on stomach with toes on mat, place both hands behind head and lift chest, sweep one arm to side and to small of back, alternate arms 4x then press up into plank
- Hold down dog
- In kneeling lunge extend one arm to ceiling (same side as back leg) and reach other arm back to touch back heel
- Pyramid stretch
- Repeat #27 & 28 on other leg
- Puppy pose
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
