This is a slow mobility reset that moves like a smooth little puzzle: down low, out to the side, into a lunge, onto the floor, and back again. You start by exploring hip range close to the ground (around the world), then open the adductors with side lunge rolls, then slide into hip flexor rolls that untie the front of the hips. From there the sequence drops you into controlled spine rotations to wake up your upper back, then a roll back to decompress and lengthen, finishing with hip rolls that tidy up the whole system.

The transitions are the secret sauce here: each move sets up the next position, so you spend almost zero time “getting ready” and all your time moving well. Expect hips that feel less sticky, a spine that rotates more freely, and shoulders that settle into place because your ribcage is finally cooperating. Keep it unhurried even though it’s quick - smooth reps, easy breath, and just enough intention to feel brand new in 2 minutes - or so!