A week of choreography for Fitpros

Seated Warm-Up Sit on the mini ball to activate pelvic stability Arm lifts with controlled breathing Spine twists to the right and left Side bends with weight transfer across the ball Circular arm movements with torso mobility


Ball Between Calves Place ball between calves with pointed toes Lift legs while squeezing the ball Reach forward and return upright Alternate pointed and flexed feet Focus on core control and lower-body activationSide Hip Work Ball placed near knee/thigh area One arm reaches overhead Perform hip abduction lifts Maintain hip and knee alignment Repeat both sides

Standing Lunge + Spine Mobility One foot placed on the ball Perform seated-style spine twists Flexion and extension of the spine Round the back then open the chest Improves balance and spinal mobility

Core Work on Ball Ball placed under lower back Lift knees into tabletop position Add small abdominal curls Hands at temples or supporting head Focus on controlled abdominal engagement

Glute Bridge Series Feet placed on the mini ball Pelvic tilt into bridge position Roll spine up and down slowly Engage hamstrings and glutes Controlled spinal articulation

Supine Rotation Ball between knees Arms extended out to sides Small side-to-side knee rolls Optional head and shoulder rotation Mobilises spine and obliquesProne Upper Back Strengthening Ball under sternum/chest Lift chest slightly Reach arms forward and out to sides Bend and extend elbows Targets upper back posture muscles

Cool Down Press back into spinal stretch Walk hands back Slowly roll up to standing