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.

3 × 8-12reps - 60sec rest between

• Lie back on a bench or the floor with a dumbbell in each hand, feet planted firmly on the ground.
• Start with elbows bent and dumbbells level with the chest, palms facing forward or slightly in.
• Brace the core and keep shoulders pulled down and back against the bench.
• Press the dumbbells up and slightly in until arms are extended, without locking the elbows.
• Lower with control until elbows are just below the bench (or gently touch the floor), keeping tension through the chest.

3 × 8-12reps - 60sec rest between

• Sit tall on the bench with feet braced on the platform, knees softly bent and chest lifted.
• Grip the handle with arms extended, shoulders relaxed and spine long.
• Initiate the pull by drawing the shoulders back, then drive elbows close to the ribs.
• Pull the handle toward the lower ribs, squeezing the shoulder blades together at the finish.
• Return the handle forward with control, maintaining posture and tension without rounding the back.

3 × 8-12reps - 60sec rest between

• Sit tall on a bench or chair with feet about hip-width apart and weight evenly through the whole foot.
• Brace the core and hinge slightly at the hips, keeping the chest proud and spine neutral.
• Drive through the heels to stand up, extending hips and knees together.
• Finish tall with glutes squeezed and hips fully extended, without leaning back.
• Lower back down with control, reaching the hips back first before sitting lightly onto the seat.

3 × 30sec

• Sit on the floor with legs extended and place the foam roller under the calves.
• Support your body with hands behind you, lifting hips slightly to apply pressure.
• Slowly roll from just above the ankles up toward the back of the knees.
• Pause and breathe on any tight or tender spots, allowing the tissue to soften.
• Keep the movement slow and controlled, adjusting pressure by shifting body weight or crossing one leg over the other.