A-V1 · OER Day 14 · Ankle mobility
5 Min. Ankle Mobility — Strong & Resilient Ankles
The best ankle mobility content in the OER series. Short but precise — combat sit depth and arch work. Your primary ankle primer.
Watch on YouTubeFollow-Along Video Programme
Julia Reppel, OER BASE edition.
§ 01
How this works
This version is built primarily on Julia's OER BASE challenge (January 2024) — 31 days of structured, targeted, no-filler mobility. Each daily block has primary and short variants. Combine two for flexibility, use one alone when time is tight.
Activity categories
- Block A — Morning videos · daily
- Block B — Desk break videos with quick fixes · daily
- Block C — Evening when no special activity replaces it · as needed
- Running — Pre-run and post-run · on run days
- Body Pump — Pre-pump and post-pump · on pump days
- Special Active Day — Extended mobility for high-intensity day · any day
- Explore — 12 videos for curiosity and discovery · occasional
The tagging system
During every video, flag any movement where you feel one of these. Report back as: Video title — Movement — W/R/P — side — what you felt
WWeakness — could not generate force or hold position
RRestriction — something blocked range before expected end
PPain — not just effort, something wrong
Each tag becomes: Call 1 (video will fix it in time), Call 2 (add a primer), or Call 3 (modify with defined substitute).
Why OER BASE
The OER BASE series (January 2024) is Julia's most disciplined and targeted work: short, specific joint focus, strength-oriented rather than just stretching, clear cueing, no filler. 20 of 24 block slots are from this series. The 4 exceptions stay because nothing in OER matches their specific focus.
Block A · Morning
Foundation of the chain.
Rotate across the week. All floor-based or seated. On run days, use after the run while tissue is warm.
Primary · 5–16 minutes
A-V2 · OER Day 3 · Hip mobility
10 Min. Hip Mobility — Beginner-Friendly, Unlock Your Hips
Structured hip opener with clear cueing. Morning hip work after the ankle primer or standalone on hip-priority days.
Watch on YouTubeA-V3 · OER Day 10 · Morning mobility
15 Min. Morning Mobility — No Equipment, No Talking
Structured morning with no talking — just follow along. Full body coverage when you want more than ankle or hip alone.
Watch on YouTubeA-V4 · OER Day 23 · Daily mobility
15 Min. Daily Mobility Routine — Full Body, Follow Along
Full body daily routine. When you want variety from the ankle and hip focus — covers spine, shoulders, and hips in one structured sequence.
Watch on YouTubeShort · 5–6 minutes
A-S1 · OER Day 2 · Morning gentle
5 Min. Morning Mobility — Gentle, Beginner-Friendly
General morning wake-up. Gentle and quick — use when time is tight or as warm-up to a primary.
WatchA-S2 · March 2024 · Foot & ankle strength ★
5 Min. Foot & Ankle Strength — Mobility + Stability
Your favourite video in the programme. Strength-focused ankle and arch work. Nothing in OER matches this specific focus.
WatchA-S3 · OER Day 6 · Daily all levels
5 Min. Daily Mobility — For All Levels, No Talking
Quick full body touch. Pairs well with a primary for a longer session.
WatchA-S4 · OER Day 11 · Squat warm-up
5 Min. Squat Warm Up — Hips, Ankles & Spine
Primes squat depth — hips, ankles, spine in one short sequence. Excellent before Body Pump squat track or as morning ankle chain primer.
WatchMorning Routines · 20–25 minutes
Longer full-body morning sessions for days when you have more time.
A-M1 · OER Day 15 · Full body gentle
25 Min. Full Body Mobility Workout — Low Impact & Gentle
Her highest-viewed OER video by far. Complete morning wake-up at low intensity. Use first 20 minutes.
Watch on YouTubeA-M2 · OER Day 17 · Mobility x core
20 Min. Mobility x Core — Fun Full Body Flow, No Repeats
Adds core integration to the morning. Fun format with no repeats — keeps engagement high when routine starts to set in.
Watch on YouTube
Combination suggestions
A-V1 ankle (5 min) + A-V2 hip (10 min) = 15-minute full lower chain morning. A-S1 gentle (5 min) + A-V3 morning mobility (16 min) = 21-minute complete wake-up. A-S4 squat warm-up (6 min) before Body Pump squat track.
Block B · Desk
Interrupting the desk compression.
Standard rotation: one per desk break. Trigger is standing up from the desk. Fully doable at the office.
Primary · 10–15 minutes
B-V1 · OER Day 7 · Upper body T-spine
15 Min. Upper Body Mobility — T-Spine, Shoulders, Wrists
Directly hits your scapular chain — thoracic spine, shoulders, plus wrists from keyboard use. The primary desk video.
Watch on YouTubeB-V2 · OER Day 30 · Posture fix
15 Min. Mobility For Better Posture — Fix Rounded Shoulders & Arched Back
Targets your exact postural pattern — rounded shoulders and arched back (APT). The corrective desk video.
Watch on YouTubeB-V3 · OER Day 27 · Upper body CARs
10 Min. Upper Body CARs w/ Voice Over — Daily Mobility Explained
CARs format teaches the exact scapular movement your shoulder needs. Voice-over version gives clear cueing on joint circles.
Watch on YouTubeB-V4 · OER Day 29 · Upper body deep
25 Min. Mobility Workout — Upper Body Edition, Wrists, Shoulders & Spine
Deepest upper body work in OER. Use first 15 minutes. When the upper chain needs more attention than a quick fix provides.
Watch on YouTubeShort · 5–6 minutes
B-S1 · OER Day 9 · Desk mobility
5 Min. Mobility At Your Desk — Full Body, No Talking
Desk-specific, no talking. When you cannot leave the chair between meetings.
WatchB-S2 · Sept 2024 · APT fix
5 Min. Posture — Combat Excessive Anterior Pelvic Tilt
Directly targets your APT and deep core activation. Nothing in OER matches this specific focus. Use after long sitting periods.
WatchB-S3 · OER Day 13 · Spinal flow
5 Min. Spinal Mobility Flow — Gently Release Tension
Spine decompression. When the thoracic spine feels locked after hours of screen work.
WatchB-S4 · OER Day 16 · Shoulder strength
5 Min. Shoulder Mobility — Strength, Stability & Mobility
Strength + stability + mobility in one 5-minute session for the left scapular chain. Not just stretching — strengthening the correct position.
Watch
Combination suggestions
B-S4 shoulder (5 min) + B-V1 upper body (15 min) = 20-minute full upper chain reset. B-S1 desk (6 min) twice per day = 12 minutes of base coverage on heavy meeting days. B-S2 APT (6 min) after every dining table session.
Quick Fixes · Reactive
When something specific builds up.
Reactive use. Pick the row that matches what you're feeling right now.
After dining table with laptop
Pec minor finger release (30 sec) + OER Day 30: Posture Fix — 15 min
Watch now →
Block C · Evening
Evening corrective reset.
Use on evenings when no Body Pump or run is happening. Pick based on what the chain needs most.
Primary · 15–25 minutes
C-V1 · March 2023 · Hamstring priority ★
15 Min. Hamstring Flexibility Routine — Fix Tight Hamstrings
Highest-priority corrective video. Directly addresses left hamstring (70° target 90°). Nothing in OER matches this specific hamstring depth. Once per week minimum.
Watch on YouTubeC-V2 · OER Day 15 · Full body gentle
25 Min. Full Body Mobility Workout — Low Impact & Gentle
Her highest-viewed OER video. Full body at low intensity — works as both morning (A-M1) and evening. Use first 20 minutes.
Watch on YouTubeC-V3 · OER Day 26 · Spinal mobility
15 Min. Spinal Mobility Routine — Back Pain Relief Stretches
Deeper spinal work with more hold time. Decompresses thoracic spine and lower back. Also the post-pump option.
Watch on YouTubeC-V4 · OER Day 24 · Active recovery
25 Min. Rest Day Mobility Flow + Stretches — Active Recovery
Gentle movement for active recovery. Use first 20 minutes. When the chain feels loaded and you need release rather than work.
Watch on YouTubeShort · 5–15 minutes
C-S1 · OER Day 21 · Evening gentle
15 Min. Evening Mobility — Gentle & Relaxing Stretches, No Talking
Designed as evening wind-down. Use first 10 minutes, or full 15 when energy allows.
WatchC-S2 · OER Day 28 · Bedtime
5 Min. Bedtime Stretches & Mobility
Last-minute wind-down. When energy is gone and you just need a brief reset before sleep.
WatchC-S3 · OER Day 4 · Full body brief
5 Min. Full Body Warm Up — Gym & Home Workout-Friendly
Surprisingly good as a brief evening reset — gentle and complete. When you need something but not much.
WatchC-S4 · OER Day 31 · Lower body CARs
10 Min. Lower Body CARs w/ Voice Over — Daily Mobility Explained
CARs for the lower body with voice-over cueing. Teaches joint awareness — hip, knee, ankle circles with control. Pairs with C-V1 hamstring for a full lower chain evening.
Watch
Combination suggestions
C-V1 hamstring (16 min) + C-S2 bedtime (6 min) = 22-minute evening with hamstring priority then wind-down. C-V3 spine (15 min) + C-S4 lower body CARs (10 min) = 25-minute full corrective evening. C-S1 evening (10 min) alone on low-energy nights.
Special · Running
Pre-run and post-run.
Use on any day you run — morning or evening. Running does not load the shoulder.
R-V1 · Pre-run warm-up
8 Min. Running Warm Up & Mobility
1.3 million views — her most validated running video. Hits ankle and hip activation before the left foot loads asymmetrically.
Watch on YouTubeR-V2 · Standard post-run
10 Min. Running Cool Down — Do THIS After Your Run
Specifically sequenced for post-run recovery. Left hamstring and hip flexor focus.
Watch on YouTubeR-V3 · Quick post-run
6 Min. Post-Run Stretch — All Standing
193k views. Shorter post-run when time tight or another session follows.
Watch on YouTubeR-V4 · Extended post-run
20 Min. Mobility for Runners — Injury Prevention
136k views. Deeper post-run work when time allows. Long run or Special Active Day option.
Watch on YouTube
Special · Body Pump
Pre-pump and post-pump.
Use on any day you do Body Pump. Complements the written pre-pump and post-pump sequences.
P-V1 · Pre-pump glute activation
6 Min. Glute Activation — Do THIS Before Leg Day
Left glute medius must fire before you stand under a barbell. Activates exactly the inhibited muscles.
Watch on YouTubeP-V2 · Pre-pump upper body
7 Min. Upper Body Warm Up + Mobility
294k views. Opens thoracic spine and shoulders before deadrow and clean press.
Watch on YouTubeP-V3 · Post-pump spine release
12 Min. Spine Mobility — Thoracic & Lower Back
Decompresses thoracic spine and lower back after a weighted session.
Watch on YouTubeP-V4 · Post-pump upper cool-down
5 Min. Upper Body Stretch — Cool Down After Workout
Quick upper body release. Use when P-V3 is too long or when upper body was the main work.
Watch on YouTube
Special · Active Day
Your highest-intensity day.
Whenever it falls in your week. Pick the pattern that matches the day's activity.
S-V1 · Long run extended mobility
30 Min. Mobility Flow — Full Body Rest Day Routine
163k views. Full body at low intensity. Extended mobility after long run. Start with first 20 min, extend to full 30 as capacity improves.
Watch on YouTubeS-V2 · Deep stretch recovery
20 Min. Deep Full Body Stretch For Recovery
135k views. Deep static stretch session. Use after heavy combined activity — run plus strength, long hike, demanding day.
Watch on YouTubeS-V3 · Sweaty full body mobility
25 Min. Full Body Mobility Workout — Low Impact, No Repeats
96k views. When you want intensity from mobility itself rather than separate strength or running. Full range of motion at pace.
Watch on YouTubeS-V4 · Evening unwind long
20 Min. Gentle Evening Stretch — Before Bed
175k views. After a demanding Special Active Day, a longer evening wind-down supports recovery and sleep quality.
Watch on YouTube
Explore · Discovery
Something new out of curiosity.
Twelve videos chosen specifically because they stretch your current practice. Six experimental formats that introduce genuinely new movement qualities, six that deepen familiar territory with new angles. Try one per week or two.
Experimental — stretch your practice
Primal movement, weighted mobility, plyometrics, foam rolling, flow-based work, Pilates. Each introduces a genuinely different quality of movement rather than just a new video with familiar content.
Curious-but-safe — new angles
Directions you are already working in but deepened: foot & ankle strength progression, thoracic focus, posture correction, longer hip opener, single-leg stability under load, knee-chain support.
Experimental · 6 videos
E-1 · Primal movement
15 Min. Primal Mobility for Better Movement (Fun!)
Animal-inspired movement patterns. Something fundamentally different from linear mobility sequences. Tests coordination and end-range control in novel ways.
Watch on YouTubeE-2 · Hip flow builder
20 Min. FUN Hip Mobility Flow-Builder
Flow-based hip work where each movement connects to the next. Very different from discrete exercises. Tests whether your hip can transition between positions smoothly.
Watch on YouTubeE-3 · Pilates discovery
25 Min. Pilates x Core w/ Marie Steffen
Pilates-based deep core and spinal articulation. Teaches the exact deep-abdominals-first activation pattern you need for APT management. A skill acquisition that transfers everywhere else.
Watch on YouTubeE-4 · Weighted kettlebell flow
20 Min. Full Body Kettlebell Flow — Single KB
Weighted mobility. Adds a different demand to mobility work — tests whether you can maintain movement quality with added load.
Watch on YouTubeE-5 · Plyometrics for runners
12 Min. Beginner-Friendly Plyometrics For Runners & Athletes
210k views. Low-level jumping work. Directly relevant to your running but completely new demand. Tests the foot and ankle chain you have been rebuilding under reactive loading.
Watch on YouTubeE-6 · Guided foam rolling
10 Min. Upper Body Foam Rolling For Recovery
Guided self-massage of the upper body. Passive release work rather than active mobility. Directly relevant to the pec minor and upper trap work you have been doing manually.
Watch on YouTubeCurious-but-safe · 6 videos
C-1 · Foot & ankle strength
20 Min. Foot & Ankle Strength Routine — Stability & Prehab
97k views. Deeper version of A1 and A1b work. If the base of the chain is rebuilding well, this extends into specific stability and strength patterns.
Watch on YouTubeC-2 · Thoracic focus
10 Min. Thoracic Spine Mobility Routine — Stretch & Strengthen
Focused thoracic work. Your thoracic rotation is asymmetric (left 90° vs right 100°) and this directly targets that specific range.
Watch on YouTubeC-3 · Posture fix
15 Min. Mobility For Better Posture — Fix Rounded Shoulders & Arched Back
Directly targets both your APT and rounded shoulders — the two postural issues driving your chain. Focused corrective work in follow-along format.
Watch on YouTubeC-4 · Deep hip opener
20 Min. Hip Opener Mobility — Unlock Your Hips
93k views. Longer and deeper version of the shorter hip opener in your core selection. More range, more hold time — use when hips tolerate more.
Watch on YouTubeC-5 · Weighted single-leg stability
15 Min. Balancing + Stability w/ Weights For Runners
Single-leg stability under load. Directly tests your left single-leg stability (baseline: loss of balance at 15 seconds). Adds weights as progression when bodyweight balance is reliable.
Watch on YouTubeC-6 · Knee-chain support
25 Min. Bodyweight Routine for Bulletproof Knees
91k views. Knee-focused stability work. Chain from foot to hip runs through the knee, and this type of work reinforces the left leg chain supporting everything above.
Watch on YouTube