Choreography ideas for Fitpros

🔹 Gentle Start with Tabletop Position
Began by lying on the mat with a calm breath, lifting legs into tabletop position, focusing on pelvic and lower back stability.

🤲 Arm and Leg Coordination
Added alternating leg extensions and opposite arm movements to challenge core stability, emphasizing breathing in and out through the nose.

🧘‍♀️ Pullover & Knee Rolls
Performed pullovers with fingertip touch and gentle knee rolls side-to-side, tapping midline between each roll for coordination and oblique engagement.

🔄 Seated Core Work & Half Roll Backs
Moved into seated position with half roll-backs, bow and arrow rotations, and deep spine stretches to improve flexibility and spine articulation.

🔙 Gentle Back Strengthening
Rolled to front for back exercises including scapular retraction, thumbs-up arm raises, and arms in square position to strengthen posterior delts.

🧱 Core Hold & Pike Transitions
Engaged in forearm plank holds with pike transitions—lifting hips and returning to plank—to activate deep core muscles.

🧘 6+ Distinct Core Exercises were gently layered, ensuring accessibility for beginners while allowing modifications for intensity.

⏱️ Approximately every 30–45 seconds, a new movement or progression was introduced, providing structure without rushing transitions.

🔄 3 Variations in positioning: supine, seated, and prone, ensured a balanced full-core workout with posture variety.