10 Minute Steady State Warm up ( Any machine)      ( FBM - B) 


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. 


Seated Mobility
. Warm-Up (8 minutes, seated)
BLOCK 1
Deep breathing (1 min): Sit tall, inhale through the nose as the belly expands, and exhale slowly.

Ankle circles and toe lifts (2 min): Lift one foot, circle the ankle 8 times each direction, then switch. Follow with 10 heel raises and toe raises.

Seated marching (2 min): Lift knees at an easy pace, swinging the arms gently.

Shoulder rolls (1 min): 8 backward, 8 forward.

Wrist and finger circles (1 min): Circle the wrists, then open and close the fists 10 times.

Arm swings (1 min): Swing arms forward and back, loose and relaxed.

BLOCK 2. Neck and Upper Body (8 minutes, seated)

Chin tucks (1 min): Draw the chin straight back, hold 3 seconds, 8 reps.

Neck tilts and turns (2 min): Ear toward shoulder, hold 15 seconds each side. Then turn to look over each shoulder, 5 reps each way. Stay within a comfortable range.

Shoulder blade squeezes (1.5 min): Squeeze the shoulder blades together, hold 3 seconds, 10 reps.

Overhead reaches (1.5 min): Reach both arms up as high as comfortable, then lower. 8 reps. Keep arms at shoulder height if overhead bothers you.

Chest opener (2 min): Hands behind the head or clasped behind the back, gently open the chest. Hold 15-20 seconds, 3 times.

BLOCK3. Spine and Trunk (7 minutes, seated)

Seated cat-cow (2 min): Hands on knees, round the back and tuck the chin, then arch gently and lift the chest. 10 slow reps.

Seated torso twists (2 min): Arms crossed over the chest, rotate gently side to side, 8 each way.

Side bends (2 min): One hand on the hip, the other reaching overhead and over. Hold 5 seconds, 6 each side.

Seated forward fold (1 min): Slide hands down the thighs toward the knees, hold 10 seconds, return slowly. Repeat 3 times.

BLOCK4. Hips and Legs (8 minutes, seated)

Seated knee extensions (2 min): Straighten one knee, hold 3 seconds, lower. 10 each leg.

Hip circles or knee openers (2 min): Open the knees out and in, or draw circles with each knee. 10 each leg.

Figure-4 stretch (2 min): Rest one ankle on the opposite knee and lean slightly forward. Hold 20-30 seconds each side.

Seated hamstring stretch (2 min): Extend one leg with the heel on the floor, toes up, and hinge forward from the hips. Hold 20 seconds, 2 times each side.

BLOCK5. Standing Mobility and Balance (8 minutes)
Hold a counter or sturdy chair for all of this. If standing isn’t comfortable, repeat sections 3 and 4 seated.

Sit-to-stands (2 min): Stand up from the chair and sit back down slowly, 8 reps with a rest in between. Use your hands if needed.

Standing heel raises (1.5 min): Rise onto the toes, hold 2 seconds, 10 reps.

Standing marches (1.5 min): Lift knees toward hip height, 10 each side.

Side leg lifts (1.5 min): Lift one leg out to the side, keep the torso tall, 8 each side.

Weight shifts (1.5 min): Feet hip-width, slowly shift weight side to side and front to back. As you feel steadier, try a brief single-leg hold, always with support nearby.

BLOCk 6. Cool-Down (6 minutes, seated)
Slow breathing (2 min): Inhale for a count of 4, exhale for 6.

Gentle neck and shoulder stretch (1 min): Ear toward shoulder, then a slow shoulder roll.

Chest and back stretch (1.5 min): Hug yourself, rounding the upper back, hold 15 seconds. Then open the arms wide and lift the chest, hold 15 seconds.

Calf and ankle stretch (1.5 min): Extend one leg, flex the foot toward you, hold 20 seconds each side.