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Day 19: Move Strong: Mobility & Control is a gentle mobility workout led by Sophia Lau on StarFit. It contains 22 exercises and lasts 21 minutes, targeting lower_back, hips, spine, upper_back, shoulders, chest, hip_flexors, quads, glutes, core, full_body, inner_thighs.

Part of: 28-Day Stiff Body Reset
Day 19: Move Strong: Mobility & Control workout preview — Sophia Lau
21 minEnergy gentlelower back

Day 19: Move Strong: Mobility & Control

gentleMobilitySophia Lau22 exercises

Workout Details

Duration

20:05

Energy Level

gentle

Exercises

22

Category

Mobility

Target Areas

lower backhipsspineupper backshoulderschesthip flexorsquadsglutescorefull bodyinner thighs

What's Inside

1
Lying Knee Drops38s
2
Supine Hip Circles53s
3
Side-Lying Archer Pulls (Left)55s
4
Side-Lying Rainbow Sweeps (Left)50s
5
Side-Lying Archer Pulls (Right)36s

22 exercises · 20 min

Sophia Lau

Sophia Lau

Form-Focused

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Exercises in This Workout

  1. 1
    Lying Knee Drops
    38slow
    lower backhips
  2. 2
    Supine Hip Circles
    53slow
    hipslower back
  3. 3
    Side-Lying Archer Pulls (Left)
    55slow
    spineupper back
  4. 4
    Side-Lying Rainbow Sweeps (Left)
    50slow
    spineupper back
  5. 5
    Side-Lying Archer Pulls (Right)
    36slow
    spineupper back
  6. 6
    Side-Lying Rainbow Sweeps (Right)
    40slow
    spineupper back
  7. 7
    Tabletop Shoulder Drops and Lifts
    2 minlow
    shouldersupper back
  8. 8
    90-90 Front Leg Lifts and Extensions (Right)
    2 minmedium
    hipship flexors
  9. 9
    90-90 Hip Switches with Extension
    57smedium
    hipsglutes
  10. 10
    90-90 Front Leg Lifts and Extensions (Left)
    53smedium
    hipship flexors
  11. 11
    Child's Pose Rest
    29slow
    full bodylower back
  12. 12
    Kneeling Thoracic Rotations
    2 minlow
    spineupper back
  13. 13
    Dynamic Shoulder Extension / Reverse Tabletop Lifts
    49smedium
    shoulderschest
  14. 14
    Prone Y-Raises over Blocks
    2 minmedium
    shouldersupper back
  15. 15
    Prone T-Raises over Blocks
    2 minmedium
    shouldersupper back
  16. 16
    Prone Rest
    25slow
    full body
  17. 17
    Half Kneeling Windmills (Left)
    54smedium
    hipsspine
  18. 18
    Half Kneeling Windmills (Right)
    38smedium
    hipsspine
  19. 19
    Adductor Rock to Upward Dog (Right)
    2 minmedium
    inner thighships
  20. 20
    Adductor Rock to Upward Dog (Left)
    43smedium
    inner thighships
  21. 21
    Cossack Lunges
    2 minhigh
    hipsinner thighs
  22. 22
    Child's Pose and Cool Down
    51slow
    full bodylower back

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Frequently Asked Questions

How long is Day 19: Move Strong: Mobility & Control?

This workout is 21 minutes long and includes 22 exercises. It is a gentle intensity Mobility workout led by Sophia Lau.

What body parts does this workout target?

This workout targets lower back, hips, spine, upper back, shoulders, chest.

Do I need equipment for this workout?

You will need: mat, block. 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.

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