FULL BODY ( Core /Glutes/ mobility)
Warm up - 10 Minutes SS ( any machine)
Band/Dowel flossing 10
Standing Hip and Shoulder CARS 10/10
Cat and Cow 10X
Groin Rockers 10/10
Quadruped T - rotations 10/10
1-2 Sets
Deadbugs 10/10
Banded Glute Bridges 12X
Banded Clamshells 12/12
Birdogs 12/12
2-3 Sets
10 minutes SS ( Any machine)
Paloff press 10/10
High / Low plank 203 - 30s
2-3 Sets
Full Body ( Beginner / Intermediate)
1. Neck Rolls & Tilts (1–2 min)
Gently roll your head clockwise and counterclockwise; then tilt side‑to‑side and forward/back, slowly and with control. Great for easing neck and upper‑trap stiffness.
2. Shoulder Rolls & Arm Circles (2 min)
Roll shoulders forward/back 10x each direction, then do both forward and backward large arm circles. Helps loosen up upper body and improve blood flow.
3. Cat–Cow (Spine Mobilization) (2–3 min)
On hands & knees, inhale arching into Cow (lift chest & sit bones), then exhale rounding into Cat. Flow gently for spinal flexibility and awareness.
4. Thread‑the‑Needle Stretch (1 min each side)
From tabletop, slide one arm under the opposite side, lowering chest toward floor. Hold, then switch sides. Excellent for thoracic spine and shoulder mobility.
5. World’s Greatest Stretch (1–2 reps per side)
Lunge forward, plant hands inside front foot, rotate torso to lift one arm overhead. Switch sides. Opens hips, groin, spine, and shoulders all at once.
6. Spiderman Lunge Flow (1 min each side)
From high plank, step one foot beside your hand, sink into hips, then return. Modify by dropping to the back knee. Targets hips, groin, and lower spine.
7. Deep Squat Hold + Thoracic Rotation (30 sec hold, alternating)
Sink into a comfy deep squat, elbows pressing knees out. Then rotate one arm overhead to open the thoracic spine while holding the squat.
8. Hip Circles & Leg Swings (30 sec each)
Stand and rotate hips clockwise/counterclockwise; then support yourself and swing each leg forward‑back and side‑to‑side. Loosens hip joints and hamstrings.
9. Quadruped Hip CARs (Controlled Articular Rotations) (30 sec per side)
On hands & knees, keep torso still and circle one leg from hip: swing sideways, back kick, circle back then reverse. Improves hip activation and joint control.
10. Ankle 4‑Way Mobility (1 min each foot)
Move foot through dorsiflexion, plantarflexion, inversion, and eversion: stretch each direction to increase ankle range for better stability.
Full Body - Mobility / Strength Flow ( Intermediate / Advanced)
10 minutes Steady State warm up - Any Machine
* Do each exercise for 40s with 10- 20s rest in between ( complete 2-3 Rounds)
Block 1 - Lower Body Focused
Inchworm - Overhead Reach 40s
Worlds Greatest Stretch 40s
Alternating Forward lunge - Overhead reach 40s
Hip 90/90s with forward fold 40s
Glute Bridges 40s
2-3 Sets
Block 2 - Upper Body Focused
Prone Angels 40s
Scap Push ups 40s
Push up - Pike 40s
Tall Kneeling t - rotations ( rotate both dircetions) 40s
Childs pose thread the needle ( alternate both directions) 40s
2-3 Sets
Block 3 - Core Focused
Hallow Hold 40s
Plank ( High or low) 40s
Star Plank w/ oblique crunch 40s per side
Leg raises 40s
2-3 sets