Having mobility is essential for longevity in training as it allows for maximum progress. The amount of mobility needed depends on individual goals and preconditions. Some fundamental movements that everyone should be able to do include raising straight arms above your head, working on shoulder mobility, building a C-shaped curve in the spine, touching your toes, and performing an active deep squat. These movements improve overall mobility and flexibility. Starting with the current range of motion and gradually increasing it over time is recommended. The active deep squat is considered a natural human movement pattern. It is important to focus on muscle tension and mental concentration while working on mobility exercises.