Day 15: Dynamic Full Body Mobility Flow is a gentle mobility workout led by Sophia Lau on StarFit. It contains 29 exercises and lasts 21 minutes, targeting spine, shoulders, core, upper_back, chest, lower_back, arms, full_body, glutes, hips, hip_flexors, hamstrings, calves, inner_thighs, triceps.
Day 15: Dynamic Full Body Mobility Flow
Workout Details
Duration
20:43
Energy Level
gentle
Exercises
29
Category
Mobility
Target Areas
What's Inside
29 exercises · 21 min
Sophia Lau
Form-Focused
Exercises in This Workout
- 1Seated Side Bends38slowspineshoulders
- 2Seated Spinal Twists56slowspinecore
- 3Seated Cat-Cow40slowspineupper back
- 4Tabletop Cat-Cow41slowspinecore
- 5Puppy Pose54slowshouldersupper back
- 6Thread the Needle46slowshouldersupper back
- 7Prone Shoulder Swimmers2 minmediumshouldersupper back
- 8Rest / Reset18slowfull body
- 9Superman2 minmediumlower backglutes
- 10Downward Dog to Cobra Waves2 minmediumfull bodyspine
- 11Child's Pose18slowlower backhips
- 12Lizard Lunge with Rotation (Left)41smediumhipship flexors
- 13Lizard Lunge with Rotation (Right)36smediumhipship flexors
- 14Forward Fold with Sway34slowhamstringslower back
- 15Spinal Roll Ups to Forward Fold57slowspinehamstrings
- 16Downward Dog Spinal Waves49smediumspineshoulders
- 17Low Lunge to Half Split with Side Bend (Left)2 minmediumhip flexorshamstrings
- 18Low Lunge to Half Split with Side Bend (Right)2 minmediumhip flexorshamstrings
- 19Wide Leg Forward Fold with Twists44slowhamstringsinner thighs
- 20Wide Leg Forward Fold Hold45slowhamstringsinner thighs
- 21Reverse Tabletop47smediumshoulderschest
- 22Seated Shoulder Dips29slowshoulderstriceps
- 23Pancake Fold47slowinner thighshamstrings
- 24Pancake Fold Left Side24slowinner thighshamstrings
- 25Pancake Fold Right Side27slowinner thighshamstrings
- 26Pancake Fold Center Hold12slowinner thighshamstrings
- 27Knees to Chest18slowlower backhips
- 28Supine Spinal Twist34slowspinelower back
- 29Rock to Seated16slowspine
More Mobility Workouts
Frequently Asked Questions
How long is Day 15: Dynamic Full Body Mobility Flow?
This workout is 21 minutes long and includes 29 exercises. It is a gentle intensity Mobility workout led by Sophia Lau.
What body parts does this workout target?
This workout targets spine, shoulders, core, upper back, chest, lower back.
Do I need equipment for this workout?
You will need: mat. Some exercises can be modified to use no equipment.
Is this workout suitable for beginners?
Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.