Activate is your short, full-body dynamic warm-up to switch on the muscles and open up the joints before you train. You’ll move through arm circles, torso rotations, inner thigh shifts, bridge roll downs, hip rolls, and push-pull motions to loosen tight areas, wake up the core, and get the blood flowing. Perfect before Foundation 9 or any session, it primes your body to move well, reducing injury risk and improving performance — all in just a few minutes.
Hip rolls - 3 × 10reps
Stand tall with feet shoulder-width apart and hands on your hips.
Circle your hips slowly forward, out to the side, back, and around, making a smooth circular motion.
Keep your chest lifted and knees soft so the movement stays relaxed and controlled.
After completing the set in one direction, reverse the motion and roll the hips the other way.
This dynamic movement loosens the hips, lower back, and core, improving mobility and reducing stiffness.
Wrist Circles - 10reps
Hold your arms out in front or keep elbows bent by your sides.
Begin making slow, controlled circles with your wrists in one direction, moving through your full range without rushing.
Keep the fingers relaxed and shoulders soft.
This simple movement helps loosen the wrists, warm up the forearms, and prepare the joints for pushing, gripping, or weight-bearing work.
Shoulder Rolls (Backwards, Hands on Shoulders) – 10 reps
Sit or stand tall with your fingertips resting lightly on your shoulders.
Lift your elbows forward and up, then circle them back and down in a smooth, controlled motion.
Keep your chest lifted and focus on opening the shoulders as you roll.
Move slowly and smoothly—this dynamic movement warms up the shoulders, improves mobility, and helps release tension in the upper body.
Big Arm Circles - 10reps
Stand tall with arms extended out to the sides at shoulder height.
Begin to draw slow, controlled circles backwards, gradually increasing the size to open up the shoulders and chest.
Keep your ribs down, core engaged, and neck relaxed.
This simple movement improves shoulder mobility, activates postural muscles, and preps the upper body for strength work or dynamic movement.
Reaching High - 10reps
Stand tall with feet hip-width apart.
Extend both arms overhead and reach up as high as you can, lifting through the ribs and lengthening your spine.
Pause briefly at the top, then release slightly and repeat. Stay grounded through your feet and keep the movement smooth.
Reaching high helps improve posture, activates the core and shoulders, and encourages full-body lengthening before movement or training.
Inner Thigh Warm Up - 10reps
Stand with your feet wide and toes turned slightly out.
Shift your weight to one side, bending that knee while keeping the other leg straight.
Keep your chest lifted and core engaged as you feel a stretch through the inner thigh of the extended leg.
Push back to centre and repeat on the other side.
Move smoothly from side to side—this dynamic side lunge warms up the hips, groin, and thighs, improving mobility and reducing injury risk.
Whole Body Rotations - 10reps
Stand with your feet just wider than hip-width, knees soft, and arms relaxed at your sides.
Begin to rotate your torso side to side, allowing your hips, shoulders, and arms to follow the movement. Let your heels lift naturally as you twist.
Keep it smooth and rhythmic — whole body rotations warm up the spine, loosen the hips and shoulders, and gently increase heart rate, making them a great way to wake up the whole system before training.
Pull and Push - 10reps
Stand with feet hip-width apart and arms extended straight in front of you.
Pull your elbows back, squeezing your shoulder blades together, then push your arms forward to return to the start.
Keep the movement smooth and controlled, focusing on posture and upper-back activation.
This push-pull action wakes up the shoulders, chest, and back, helping to balance out posture and prep your upper body for pressing or pulling exercises.
Ankle Rolls – 10 reps each way
Stand tall and lift one foot slightly off the floor, balancing on the other leg.
Circle the raised foot slowly at the ankle, moving through a full range of motion.
Keep the movement controlled and smooth, rolling the ankle outward and inward.
After completing the set in one direction, reverse and roll the ankle the other way. Switch sides.
This warm-up improves ankle mobility, balance, and joint health, helping to prevent injury.