Choreography Ideas for Fitpros

This video is a live mini-ball Pilates flow aimed mainly at group fitness and Pilates teachers, but it’s also useful for practitioners looking to add creative balance, mobility, and flow-based sequences into their workouts. The instructor demonstrates a short, adaptable sequence using a mini ball, optional light weights, and calm, regulation-focused music.

Key Themes

Teaching & cueing awareness

Mini ball as a balance and feedback tool
The ball is used under the foot, between the knees, behind the knee, and under the chest to:

Increase proprioception
Challenge balance and stability
Enhance inner-thigh, hip, and core engagement

Flow over intensity
Movements are slow, controlled, and fluid rather than high-rep or high-load, making the sequence accessible and ideal for mixed-level classes.

Movement Highlights

Standing balance flow

Front foot on the mini ball with gentle hip extension
Overhead arm lifts with lateral spinal flexion
Controlled arm circles and rotations
Optional light weights to increase upper-body awareness

Rotational & core work

Mini ball between knees to activate adductors
Thoracic rotation with scapular retraction
Emphasis on maintaining tension through the midline while rotating

Kneeling and mat-based sequences

Hip extension, abduction, and circular mobility with the ball behind the knee
Forearm-supported stability work
Smooth transitions between sides to maintain flow

Upper-body activation

Prone position with the ball under the chest
Scapular retraction and arm reaches
Focus on shoulder stability and postural muscles

Teaching & Programming Takeaways

Sequences are modular and can be inserted into longer classes
Movements can be adapted for clients who can’t kneel
Music choice (calm, rhythmic beats) supports focus and nervous system regulation
Ideal for Pilates, barre, functional fitness, or mobility-focused sessions

Combo 1: Very Basic Warm-Up Flow

Four taps
Two basic steps
Grapevine on the floor
Three repeater to change lead

Why it works

Familiar patterns
Clear directional changes
Repeater used as a reliable lead switch

Combo 2: Knee & Curl Pattern

Still simple, but with slightly more movement variety.

Structure

Double knees (each side)
One basic in the middle
Four hamstring curls
Three repeater to change lead

Teaching tip
The repeater is the common thread that keeps transitions simple and predictable.

Combo 3: Optional “Over the Top” Progression

This is presented as optional, depending on your group.

Structure

Step tap (option to go over the top)
Two single knees
Three repeater in the middle to change lead

Regression option
If participants struggle with traveling:

Keep it as two basics
Replace over-the-top with stationary knees

Key Takeaways for Instructors

These combos are plug-and-play warm-ups
You can teach them with minimal breakdown
Repeaters are used strategically for lead changes
Perfect for:
- January / return-to-exercise periods
- Mixed-level classes
- Instructors short on prep time

Best Use Cases

First 5–10 minutes of class
Step classes with newer participants
Community and leisure-center settings
When music tempo is around ~120 BPM

Squat with reach as the opening warm-up movement
Alternating squat and cross-body reach
Basic squats with arm curls
Double arm curls combined with a squat
Two-step side travel with optional jump or chassé
Marching in place between combinations
Out-and-run pattern with forward travel and light jogging
Wide stance squats with deeper range of motion
Single and double arm curls performed in a squat
Step-together travel patterns
Box step forward and back
Low-impact step touch with shoulder circles
Arm circles with in-and-out forearm movements
Squat and reach with swinging arms
Forward lunges
Lateral lunges
Arm sweeps combined with wide-leg stance
Small pulse raises in a wide squat
Marching to finish the warm-up

Stretch and strength

Standing upper-body mobility with rainbow arm movement over the head
Standing spinal flexion and rotation during rainbow movement
Standing halo arm circles around the head and shoulders
Kneeling single-arm shoulder press with a weight
Kneeling alternating shoulder presses
Standing or kneeling shoulder presses with both weights
Shoulder press variations using wide grip
Shoulder press variations using narrow grip
Supine hamstring stretch using a strap
Hamstring stretch with optional head and shoulder lift
Hamstring stretch with foot turned in and out to change emphasis
Supine heel press into strap for deeper hamstring stretch
Repeat hamstring stretch sequence on the opposite leg

This class follows a sculpt–stretch–strength interval format, alternating mobility, weighted strength work, and stretching.

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