30 Min Gentle Stretch Session is deep stretching session. Unlike most of of Julia‘s other workouts, this isn’t mobility focused and the stretching is not dynamic. You hold each stretch for 50 seconds. A few times you changes sides in the middle of an interval so you only hold the stretch for 25 seconds but the majority of the stretches are held for 50 seconds. And it does feel good, though a few of the stretches were uncomfortable for me. But overall, this is a deep, feel good stretching session that will make you feel great by the end.
The exercises are done for 50 seconds with a 12 second transition between moves. During the transition Julia previews the next move. There is a timer in the lower left hand corner of the screen counting down your intervals and transitions. There is a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage.
30 Min Gentle Stretch Session is 30:35 minutes. Equipment: fitness mat.
- Butterfly + chin-to-chest (sit in butterfly pose with head bent forward so chin rests on chest)
- Seated neck stretch (sit cross-leg, bring one arm behind back and hold hand with other hand, tilt neck to side stretching neck)
- Seated twist (sit on mat with one leg bent on floor in front of you, other leg is bent with knee raised to ceiling and foot on mat outside of other thigh, twist torso to one side with hand on mat behind hip)
- Repeat #3 on other side of body
- Repeat #2 on other side of body
- Twisted seat > forward lean (sit with legs crossed so that thighs are touching and top foot is hanging off opposite thigh, hinge torso over thighs)
- Repeat #6 with leg positions swapped
- Table top quad stretch (start in crab but with legs in split stance, shift body/legs forward so knee of foot that is further back bends toward mat)
- Repeat #8 stretching other quad
- Ankle sit quad stretch (start in low double kneeling with glutes on heels, lean torso back with hands on mat behind you stretching both quads)
- Rounded squat > side lean (deep yogi squat, hands reach forward on mat and spine is rounded, reach arms/torso to one side then the other)
- Combat sit + eagle pose (kneel on one knee so top of foot is on mat and glute sits on heel, other knee is bent with foot flat on mat, arms are twisted in eagle pose)
- Repeat #12 with arm/leg positions swapped
- Lizard lunge stretch (in deep kneeling lunge, torso leans forward so forearms can rest on mat)
- Hamstring bow (kneel on one knee, other leg is extended straight in front of you, shift hips back to stretch hamstring)
- Repeat #14 & 15 on other leg
- Seated hamstring stretch (sit on mat w/ one leg extended straight to side, other leg is bent so bottom of foot is against inner thigh of extended leg, hinge torso forward over extended leg)
- Half pancake stretch (legs are open wide, one is bent with heel against inner thigh, other leg is extended straight to side, torso hinges forward)
- Shinbox sit > thread the needle (sit in 90-90–with both legs bent at 90 degrees, one in front of you and one behind, do thread the needle in this position)
- Sleeper stretch (sit on mat with both legs bent to one side and laying on mat, torso is leaned back with hands on mat behind you, halfway through interval swap leg position)
- Repeat #19 on other side of body
- Repeat #18 on other side of body
- Repeat #17 on other side of body
- Single leg happy baby (lay on back, one leg is extended straight other leg is bent and pulled back to armpit with hand holding sole of foot)
- Pretzel (lay on back and do a supine spinal twist, crossing one leg over to other side of body with knee bent, other/bottom knee is also bent, back arm holds top of foot stretching quad)
- Repeat #24 & 25 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.
