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30-Minute Advanced Mobility Workout for Spine and Hips

30-Minute Advanced Mobility Workout for Spine and Hips — video by mobility by julia reppel Play · 30:14

Video by mobility by julia reppel on YouTube · Open on YouTube

A timed, music-only intermediate-to-advanced session with on-screen tips: wrist and spine prep, supermans, cat-cow waves and lunge reaches, then 90/90 switches, bridge leg circles and deep squat knee drops, and a finisher of squat-to-cobra and lunge flows. Use a hand for support as needed.

  • 30 min
  • Advanced
  • Low impact (no jumping)
  • mat
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Step by step 12

Tap a time to watch that step in the video.

  1. Movement prep: wrist walks on all fours, then kneeling side leans, growing tall rather than sinking. 0:14
  2. Kneeling hip and upper-back opener, then lying eagle twists from side to side. 1:58
  3. Spine circuit: kneeling spinal wave to chest opener, then superman side leans lying face down. 3:50
  4. Fluid cat-cow waves, a lunge with a two-way arm reach, then rounding and arching the lower back. 5:34
  5. Spine circuit, round 2: the same five moves again. 8:10
  6. Hip circuit: 90/90 switches with a lean (hand support if needed), then 90/90 sits sweeping the back leg. 12:38
  7. Glute bridge leg circles with the hips lifted, then supported deep squats lowering one knee to the floor. 14:22
  8. Deep squat with one arm reaching to the sky, assisting with a hand as needed. 16:06
  9. Hip circuit, round 2: the same five moves again. 16:58
  10. Finisher: squat to cobra, chest opener to floor scorpion, then beast to lunge push-up; quality over speed. 21:26
  11. Finisher, round 2: the same three moves again. 24:02
  12. Cool-down: lying figure-four turnovers each side, then diagonal quad stretches on each side. 26:46

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Think of growing tall instead of sinking into each position
  • In the finisher, focus on quality of movement over speed

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadbeast to lunge, cobra, hands-down lunges
  • Wrists & hands takes loadwrist walks, cat-cow waves, squat-to-cobra, beast
  • Lower back takes loadsupermans, floor scorpion, cobra, spinal waves
  • Hips takes load90/90 switches, deep squats, lunges
  • Knees takes loaddeep squat knee drops, squat holds, ankle sit
  • Elbows moveslowering the chest in lunge push-ups
  • Upper back movesT-spine rotations, lunge reaches
  • Ankles & feet movesdeep squats, kneeling ankle sit
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: On-screen: hand-supported 90/90 and assisted squats as needed

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by mobility by julia reppel; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety