15 Min Slow Mobility Flow to Reset Your Body is part of Julia Reppel’s January OEM+ challenge (Own Every Move). This is one of Julia’s more gentle mobility workouts. She has gentle workouts, moderate workouts and more aggressive ones. Prior to doing this workout I did her Day 20 in the OEM+ series and it was much more aggressive than this one. Because of the title of this routine, I was hoping for something more gentle after completing Day 20 but this did not deliver! Nevertheless, it is much easier and more gentle than Day 20, so it did feel good after working so hard. It is definitely one of her more feel good mobility/flexibility routine. I just paired it with the wrong workout! She actually has mobility routines even more gentled and relaxing than this one.
This workout is done interval style; the exercises are done for 50 seconds 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. Julia previews the next move during the transition. There is also a progress bar in the upper right hand corner of the screen counting down the workout time.
15 Min Slow Mobility Flow to Reset Your Body is 16:50 minutes. Equipment: fitness mat.
- Spinal curl > squat (stand on mat and round spine as you roll down rag doll style into forward fold then bend knees lowering into deep yogi squat, reaching arms in front of you while still rounding back, reverse this motion and return to standing)
- Spinal curl > squat > alternating knee drop (same as #1 but when you are in squat, alternate dropping knee toward mat)
- Spinal curl > squat > alternating drop opener (same as #2 but when you drop knee toward mat, twist torso to opposite side and with one hand behind head rotate elbow to ceiling)
- Deep lunge circles (in deep kneeling lunge w/ same side hand on knee, draw large circles w/ knee)
- Diagonal rock > hamstring bow (kneel with one knee on mat and other leg open to side with knee bent and foot on mat, shift body forward into bent leg then shift glutes back to heel while straightening bent leg into a hamstring stretch)
- Diagonal rock > hamstring bow > reach (repeat #5 but while kneeling place one hand on mat while reaching other arm to ceiling)
- Repeat #4-6 on other side of body
- Forearm scapular pushup (lower body is in child’s pose with forearms on mat, round spine then lower chest toward mat bringing shoulder blades together)
- Forearm scapular pushup + alternating reach ( same as #8 but after each scapular push up, place one hand behind head and rotate torso, reaching elbow to ceiling, alternate sides)
- Forearm scapular pushup > alternating reach > TTN (same as #9 but after each reach thread the needle)
- Butterfly sit > alternating shinbox sit (start in butterfly stretch, hold for several seconds then rotate one leg so that knee is against sole of other foot, hold briefly then return to butterfly pose and repeat with other leg)
- Butterfly cat-cow (round and arch spine in cat-cow while seated in butterfly pose)
- Butterfly shoulder opener > forward fold (while seated in butterfly place hands on mat behind you and arch spine, opening shoulders then round forward over legs reaching arms in front of you on mat)
For more info on Julia Reppel and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
