A-V1 · Primary ankle
10 Min. Ankle Mobility Routine — Improve Your Squat
Direct ankle dorsiflexion and arch work. Combat sit is present — your key progress marker. Track depth and heel position weekly.
Watch on YouTubeFollow-Along Video Programme
Julia Reppel, curated for the chain.
§ 01
How this works
Videos are organised by activity, not by day. Pick the activity you're doing today and use the matching videos. Each daily block has a primary version and a 5-minute short — 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).
Combining short + primary
When you have 15–20 minutes and want more than a single short session gives but less than a full primary, stack them: short first as warm-up, then primary. The short activates the area, the primary goes deeper. Works best in Block A (ankle short + hip primary) and Block B (desk short + shoulder primary).
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 · 8–11 minutes
A-V2 · Foot & ankle shorter
8 Min. Foot & Ankle Mobility — No Equipment
Shorter primary format — fits compressed mornings without losing core ankle focus.
Watch on YouTubeA-V3 · Post-run morning
10 Min. Hip Opener Mobility — Unlock Your Hips
After a run, hip flexors and external rotators are the priority. Warm tissue makes this the most effective Block A of the week.
Watch on YouTubeA-V4 · Full body morning flow
10 Min. Morning Mobility Flow — Ocean Views
173k views. Full body morning flow. When you want variety from the ankle and hip focus — covers spine, shoulders, and hips in one sequence.
Watch on YouTubeShort · 5 minutes
A-S1 · Short ankle
5 Min. Ankle Mobility — Strong & Resilient Ankles
116k views. Condensed ankle work for time-tight mornings or as warm-up to a hip primary.
WatchA-S2 · Short foot strength
5 Min. Foot & Ankle Strength — Mobility + Stability
Strength-focused companion to the mobility routines. Use alongside A-V1 when the ankle is tolerating more load.
WatchA-S3 · Short hip & spine
5 Min. Morning Routine — Mobilise Hips & Spine
Hip and spine wake-up. Pairs well with an ankle primary for a full 15-minute session.
WatchA-S4 · Short standing morning
5 Min. All Standing Morning Mobility
100k views. All standing, no mat needed. When you want to wake up the chain without getting on the floor.
Watch
Combination suggestions
A-S1 ankle (5 min) + A-V3 hip (11 min) = 16-minute full-chain morning. A-S3 hip/spine (6 min) + A-V2 ankle (8 min) = 14-minute flipped sequence when hips feel particularly stiff. A-S4 standing (6 min) + A-V4 ocean flow (11 min) = 17-minute no-mat morning.
Morning Routines · 15 minutes
Longer full-body morning sessions for days when you have more time and want a complete wake-up rather than a targeted block.
A-M1 · Full body morning
15 Min. Morning Mobility Routine — Full Body, No Equipment
266k views. Complete morning wake-up covering every joint. Her highest-viewed 2024 morning video.
Watch on YouTubeA-M2 · Hips & spine morning
15 Min. Morning Routine to Mobilise Hips & Spine
197k views. Hip and spine specific — deeper than A-V3 with more hold time. For mornings when hips and lower back are the priority.
Watch on YouTube
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 · 8–11 minutes
B-V1 · Primary desk break
10 Min. (Home) Office Mobility Routine — for Desk Workers
Designed for desk workers. All standing. Covers neck, upper back, hips.
Watch on YouTubeB-V2 · Shoulder & spine focus
Stiff Shoulders? Stop Stretching — Do THIS Routine Instead
Active shoulder mobility hitting left upper trap, serratus, and thoracic rotation.
Watch on YouTubeB-V3 · Express short break
8 Min. Express Shoulder & Spine Mobility Routine
168k views. When you have 8 minutes. Compressed format of upper chain territory.
Watch on YouTubeB-V4 · Neglected joints upper body
10 Min. Mobility for Neglected Joints — Neck, Scapulas, Elbows, Wrists
37k views. Directly hits the scapular chain — neck, scapulas, elbows, wrists and fingers. Addresses joints that standard desk routines miss.
Watch on YouTubeShort · 5 minutes
B-S1 · Short seated desk
5 Min. Mobility at Your Desk (Seated)
71k views. Fully seated. When standing up is not possible between meetings.
WatchB-S2 · Short APT fix
5 Min. Posture — Combat Excessive Anterior Pelvic Tilt
Directly targets your APT and deep core activation. Use after long sitting periods.
WatchB-S3 · Short upper body relief
5 Min. Upper Body Relief — Release Tension After Desk Work
Quick upper-chain release for when the left scapula or jaw starts building pressure.
WatchB-S4 · Short undo sitting
5 Min. Office Stretch — Undo Sitting (All Standing)
19k views. All standing. Specifically designed to reverse sitting compression. Best for after a long meeting block.
Watch
Combination suggestions
B-S2 APT fix (6 min) + B-V1 office mobility (11 min) = 17-minute full desk reset. B-S1 seated desk (5 min) twice per day = 10 minutes of base coverage on heavy meeting days.
Wrists & Hands · 5–7 minutes
Alternate between these two. The wrist flexor chain connects through the biceps sheath into the pec minor — keeping it mobile reduces upstream tension. Pairs with the manual palm release (R-1).
B-W1 · December 2025 · Newest
Daily 5 Minute Wrist Routine You'll Feel Instantly
Daily wrist routine — quick and immediate effect. Done seated at the desk.
WatchB-W2 · May 2023 · Forearm focus
7 Min. Wrist & Forearm Mobility Routine — Healthy & Painfree Wrists
Slightly longer with forearm focus. Goes deeper into the flexor and extensor chains.
Watch
Quick Fixes · Reactive
When something specific builds up.
Reactive use. Pick the row that matches what you're feeling right 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 · 12–16 minutes
C-V1 · Primary evening session
15 Min. Hamstring Flexibility Routine — Fix Tight Hamstrings
253k views. Directly addresses left hamstring (70° target 90°). Highest-priority corrective video.
Watch on YouTubeC-V2 · Full body flow
15 Min. Daily Mobility Routine — BEST For All Levels
421k views — her most viewed mobility routine. Full body in 15 minutes.
Watch on YouTubeC-V3 · Spine focus (post-pump)
12 Min. Spine Mobility — Thoracic Spine & Lower Back
317k views. Decompresses thoracic spine and lower back. Also the post-pump video.
Watch on YouTubeC-V4 · Soft active recovery
15 Min. Soft Mobility Flow + Stretches — Active Recovery
229k views. Gentle movement for active recovery. When the chain feels loaded and you need release rather than work.
Watch on YouTubeShort · 5–7 minutes
C-S1 · Short evening wind-down
5 Min. Quick Evening Stretch — Better Sleep
84k views. Full body gentle stretch for pre-sleep. Use alone on rest evenings or stack with a primary.
WatchC-S2 · Short bedtime
5 Min. Bedtime Stretches & Mobility
Last-minute wind-down. When energy is low and you just need a brief reset before bed.
WatchC-S3 · Short relaxing evening
5 Min. Evening Mobility Routine — Before Bed
Relaxing format. Good after a demanding day when a full primary would be too much.
WatchC-S4 · Short lower body cool down
7 Min. Lower Body Cool Down — Quick Post-Workout
156k views. Lower body focused. Pairs well with C-V1 hamstring or use alone after a run day when Block C is abbreviated.
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 (12 min) + C-S1 sleep (7 min) = Body Pump evening with spine decompression then pre-sleep reset.
Deep Stretching
When the chain needs deep release.
Long held positions for true tissue length change. Use on Special Active Days, after Marian sessions, or whenever the chain feels accumulated. Pair with manual pec minor and palm releases before starting.
D-V1 · May 2026 · Lower chain deep
Let's Fix The Tightness: 30-Min. Deep Stretch for Runners
Held positions for hamstrings, hip flexors, and lats. The newest deep stretch session. Sunday or Special Active Day evening option.
Watch on YouTubeD-V2 · September 2024 · Upper chain deep
30 Min. FULL Upper Body Stretch — Soft & Gentle, No Talking, Rest Day Mobility
Direct equivalent of D-V1 for the upper body. Format matches what Marian works on the pec minor and surrounding tissue. Pair with D-V1 for a complete deep release day.
Watch on YouTubeD-V3 · January 2024 · Full body deep
30 Min. Full Body Stretching Routine — Upper & Lower Body, Relaxing
Full body in one session — covers both ends of the chain when you have time for only one video.
Watch on YouTube
Deep release day suggestion
Pec minor + palm release (manual, 2 min) → D-V1 lower (34 min) → break → D-V2 upper (30 min) → Block C principles. Total: about 75 minutes. Reserve for Sundays or post-Marian sessions when tissue is most receptive.
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