Mobility Flow Choreography for Fitpros

Mobility Flow Sequence
Stand tall with heels together and core engaged.
Reach arms overhead, open the chest, squeeze shoulder blades, then rotate the torso right and left.
Bring arms down and place fingertips at temples.
Perform lateral side bends combined with gentle spinal rotation.
Repeat the overhead reach, chest opening, and rotational sequence.

Standing Mobility
Step feet wider than hip-width apart.
Perform spinal flexion and extension (rounding and arching the back).
Add forward roll-downs and controlled roll-ups through the spine.

Half-Kneeling Hip Mobility (Right Side)
Lower left knee to the floor and extend the right leg.
Reach the arm overhead and perform knee-to-elbow movements.
Step into a kneeling lunge.
Raise arms and perform thoracic spine rotations.
Add lateral side bends if desired.

Half-Kneeling Hip Mobility (Left Side)
Repeat the same sequence on the opposite side:
Extended-leg reach and knee-to-elbow movement.
Kneeling lunge.
Thoracic rotations.
Optional lateral side bends.

Chest and Shoulder Mobility
Sweep both arms backward.
Alternate side bends.
Clasp hands behind the back for a chest-opening stretch.

Quadruped (Hands and Knees) Mobility
Alternate between spinal extension and flexion.Perform "thread the needle" rotations on both sides.
Curl toes under and lift knees into a hover position.
Shift back and forth to mobilise calves, feet, and ankles.

Prone Thoracic Mobility
Lower to the floor.
Slide forearms forward and lift the chest gently.
Repeat thoracic spine extensions.
Transition through plank, lower down, extend, and press back.

Deep Squat Hip Mobility
Move into a wide squat position.
Shift hips side to side.
Perform controlled hip circles.
Add side bends while maintaining squat depth.
Finish with deep squat holds and mobility movements.