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Day 9: Spine and Hips Mobility is a gentle mobility workout led by Sophia Lau on StarFit. It contains 19 exercises and lasts 21 minutes, targeting spine, upper_back, lower_back, core, shoulders, chest, hip_flexors, hips, glutes, inner_thighs, outer_thighs, quads.

Part of: 28-Day Stiff Body Reset
Day 9: Spine and Hips Mobility workout preview — Sophia Lau
21 minEnergy gentlespine

Day 9: Spine and Hips Mobility

gentleMobilitySophia Lau19 exercises

Workout Details

Duration

20:19

Energy Level

gentle

Exercises

19

Category

Mobility

Target Areas

spineupper backlower backcoreshoulderschesthip flexorshipsglutesinner thighsouter thighsquads

What's Inside

1
Cat-Cow1m 9s
2
Barrel Rolls1m 7s
3
Thread the Needle (Right Arm)1m 6s
4
Thread the Needle (Left Arm)56s
5
Half Kneeling Lunge with Side Bend (Left Leg)42s

19 exercises · 20 min

Sophia Lau

Sophia Lau

Form-Focused

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Exercises in This Workout

  1. 1
    Cat-Cow
    2 minlow
    spineupper back
  2. 2
    Barrel Rolls
    2 minlow
    spineupper back
  3. 3
    Thread the Needle (Right Arm)
    2 minlow
    upper backshoulders
  4. 4
    Thread the Needle (Left Arm)
    56slow
    upper backshoulders
  5. 5
    Half Kneeling Lunge with Side Bend (Left Leg)
    42slow
    hip flexorships
  6. 6
    Half Kneeling Lunge with Thoracic Rotation (Left Leg)
    40slow
    spinechest
  7. 7
    Half Kneeling Lunge with Side Bend (Right Leg)
    42slow
    hip flexorships
  8. 8
    Half Kneeling Lunge with Thoracic Rotation (Right Leg)
    36slow
    spinechest
  9. 9
    90-90 Hip Transitions
    2 minlow
    hipsglutes
  10. 10
    90-90 Thoracic Rotation (Left Leg Forward)
    47slow
    spinelower back
  11. 11
    90-90 Thoracic Rotation (Right Leg Forward)
    39slow
    spinelower back
  12. 12
    Supine Hip Circles (Right Leg)
    2 minlow
    hipsglutes
  13. 13
    Supine Spinal Twist (Right Leg)
    45slow
    lower backspine
  14. 14
    Supine Hip Circles (Left Leg)
    2 minlow
    hipsglutes
  15. 15
    Supine Spinal Twist (Left Leg)
    1 minlow
    lower backspine
  16. 16
    Seated Spinal Twist (Right Leg)
    2 minlow
    hipslower back
  17. 17
    Sprinter Stretch (Right Leg)
    2 minlow
    quadship flexors
  18. 18
    Seated Spinal Twist (Left Leg)
    45slow
    hipslower back
  19. 19
    Sprinter Stretch (Left Leg)
    2 minlow
    quadship flexors

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Day 16: Unlock Your Hips workout preview

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Day 20: Quick Hip Release workout preview

Day 20: Quick Hip Release

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Day 8: Spine Mobility Flow workout preview

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Frequently Asked Questions

How long is Day 9: Spine and Hips Mobility?

This workout is 21 minutes long and includes 19 exercises. It is a gentle intensity Mobility workout led by Sophia Lau.

What body parts does this workout target?

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

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.

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