Learn the basics. Build your base.

TIER 1: PRIME

PRIME is the beginning — not the bottom. This is where structure starts, movement is mastered, and habits are built. You don’t move on because you feel ready — you move on because you’ve earned it.

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WHO IS PRIME FOR?

SECTION 1.

This is where you build what lasts.

PRIME is where structure begins. It’s designed for new clients, returning athletes, and anyone needing clean movement, accountability, and a no-excuses approach to progress. If you fall into any of the categories below, PRIME is for you.

If you’ve never followed a structured program, PRIME is where you begin. We’ll teach you how to move, how to train with intent, and how to show up consistently — without wasting reps or energy. No guesswork. No intimidation. Just structure, form, and coaching that works.

New To Training

You’ve trained before — maybe even hard — but never with lasting results. PRIME re-centers your approach. We clean up form, build consistency, and eliminate the bad habits holding you back. No more resets. This time, it sticks.

Inconsistent History

Whether you’re recovering from physical therapy or rebuilding confidence after time off, PRIME resets your foundation the right way. We rebuild movement patterns, restore control, and reinforce habits that keep you progressing — not re-injuring.

Back From Injury

Needs Structure

PRIME is perfect for athletes or adults who perform better with clear expectations and direct coaching. Whether you’re just starting or transitioning from chaos, we’ll lock in a program that gives you direction, progress, and confidence.

EVERYONE STARTS HERE — ONLY SOME MOVE ON.

MOVEMENT REQUIREMENTS + PURPOSE

SECTION 2.

You don’t need weights. You need control.

These eight movement patterns weren’t chosen randomly — they represent the core mechanics every athlete or client must master before progressing. Each one is a foundational pillar that supports real training. If you can’t move well under control, you’re not ready to move fast or load heavy. Tier 1 isn’t about intensity — it’s about integrity.

BW SQUAT (10 REPS)

Develops full-body coordination, lower-body strength, and postural control. If you can’t squat well, you can’t move well — period.

✔ Full depth, spine neutral
✔ Knees track, heels down
❌ No arch, lean, or collapsing

HINGE (10 REPS)

✔ Glutes initiate
✔ Back flat, slight knee bend
❌ No lumbar rounding or squat pattern

Teaches glute and hamstring activation while protecting the spine. This is the foundation of all power and lifting patterns.

LUNGE (8/LEG)

✔ Vertical shin, upright torso
✔ Smooth control
❌ No wobble or lean

Builds balance, single-leg strength, and joint alignment. Unilateral control is critical for long-term strength and injury prevention.

STEP UP (8/LEG 12-15in BOX)

✔ Full foot on box
✔ No push-off from trail leg
❌ No bounce or lean forward

Translates directly to real life and sport — stairs, acceleration, direction change. No compensation allowed, only control and power.

PUSH (10 MEN / 5 WOMEN)

Trains shoulder stability, upper-body strength, and bracing through the core — without the strain of full push-ups before you're ready.

✔ Core tight, elbows controlled
✔ Chest touches surface
❌ No sagging hips

PULL (12 REPS)

✔ Shoulders back, elbows close
✔ Symmetrical pull
❌ No shrug or twist

Corrects posture, strengthens the back, and teaches scapular control — a non-negotiable for structural balance and shoulder health.

CARRY (3x20 YARDS)

Teaches how to maintain posture and breathe under load. The most overlooked movement in fitness — but one of the most telling.

✔ No sway or hunch
✔Shoulders packed
❌ No slouching or bouncing steps

CORE (30s PLANK + 8 DEAD BUGS)

Trains the trunk to stabilize under pressure, coordinate with the limbs, and protect the spine — this is the glue of the entire system.

✔No spinal shift
✔ Breathing controlled
❌ No arch or momentum

FORM FIRST. THEN LOAD. THEN SPEED.

CARDIO ENDURANCE TEST

SECTION 3.

We don’t just test grit. We test recovery.

It’s not just about how well you move when you're fresh — it's how well you hold form when you're breathing hard. The 500-meter row proves you're ready for the next level: rhythm, pacing, control, and recovery.

500 METER ROW (OBSIDIAN SURGE WATER ROWER)

✔️ Men under 2:15 / Women under 2:30
✔️ Smooth, consistent form (no slamming)
✔️ HR recovery within 3 minutes
❌ Poor form or failed time standard

Tests aerobic conditioning, pacing, and the ability to maintain form under effort. Reinforces breath control, rhythm, and post-effort recovery.

TIRED ISN’T AN EXCUSE FOR BREAKING FORM.

You don’t pass Tier 1 just by moving well — you pass by showing up like it matters. Every action reflects the standard: how you arrive, how you warm up, how you respond to coaching. This isn’t just about effort — it’s about discipline.

You don’t pass on talent. You pass on discipline.

SECTION 4.

BEHAVIOR STANDARDS

The workout doesn’t start when you’re ready — it starts when it’s scheduled. Being on time shows you respect the process, the coach, and the standard. Late = not locked in.

1. Be on time.

You don’t need to be told to foam roll, stretch, or activate. You walk in, lock in, and prepare your body to train. If you don’t take prep seriously, you’re not Tier 1 ready.

2. Own your warm-up.

Good clients listen. Great clients apply. You’re not being coached to be corrected twice — Tier 1 requires you to take instruction and own it the first time.

3. Pay attention.

Tier 1 isn’t passed in a week. You show up a minimum of 2x/week for 6–8 straight weeks. Skipping weeks, ghosting sessions, or randomly pushing intensity? Doesn’t count.

4. Train consistently.

That means full reps, real rest, no cutting corners. If you’re moving fast but sloppy, you’re not progressing — you’re hiding. Tier 1 teaches clean effort, not chaos.

5. Respect the work.

Your sleep, mobility, breathwork, and hydration all matter. If you trash your recovery and expect results, you’re not training — you’re gambling.

6. Recover intentionally

No complaints. No drama. No games. Just respect — for the process, the coach, and the standard.

7. Have the right attitude.

You don’t blame the workout, the coach, or your schedule. You own your reps, your effort, and your results — good or bad.

8. Take responsibility

TIER 1 ISN’T A FITNESS CLASS. IT’S A STANDARD.

WHAT DOESN’T COUNT

SECTION 5.

Everyone wants to move up. But Tier 1 isn’t passed on feelings, effort, or excitement — it’s passed on execution. Wanting it isn’t enough. You’ve got to earn it.

The bar isn’t low — and we’re not lowering it.

Anyone can have a streak. One clean week doesn’t override four sloppy ones.

❌ One Good Week

A Personal Record with rounded backs, flared elbows, or skipped warmups is a red flag — not a win.

❌ PR’s with bad form

❌ High Effort / Low Execution

Training hard doesn’t mean training well. Sloppy reps don’t move you forward.

If you have to say it, you're not ready. We don’t move on based on emotion.

❌ Saying “I’m Ready”

❌ Skipping Warmups or Reps

If you’re cutting corners when no one’s looking, you’re not Tier 2 material.

You don’t get to “see where you’re at” if you haven’t put in the reps. We test progress — not guesses.

❌ Testing Without Training

ENERGY WITHOUT EXECUTION IS JUST NOISE.

Tier 2 isn’t something you ask for — it’s something you qualify for. When the reps are clean, the habits are consistent, and the standard is upheld without being reminded… that’s when you move forward.

Moving up means moving clean.

HOW TO ADVANCE TO TIER 2

SECTION 6.

✅ Movements Perfected

You’ve demonstrated each pattern — squat, hinge, lunge, step-up, push, pull, carry, and core — with perfect mechanics and zero need for verbal correction. Your movement is repeatable, clean, and locked in.

✅ 500-Meter Row Test Completed Under Time Cap

You’ve rowed 500 meters on the Obsidian Surge Water Rower with smooth, consistent strokes: Men: under 2:15 / Women: under 2:30. No form breakdown, no racing — just rhythm and power.

✅ Behavioral Standards Met

You arrive early with the right attitude. You warm up on your own. You apply coaching immediately. You don’t cheat reps, you don’t talk through sets, and you respect the process. That’s the FullRange standard.

✅ Consistent Training

You’ve trained at least 2x per week for 4-6 straight weeks, no gaps, no excuses. Showing up once or twice a week randomly doesn’t count.

✅ Heart Rate Recovery Within 3 Minutes

Post-row, you’re breathing hard — but recovering well. Heart rate drops to 60–70% of your max within 3 minutes. That means you’re not just fit — you’re recovering like a real athlete.

✅ Coach Approval: Based on Execution, Not Emotion

You don’t move up because you feel ready. You move up because your coach has seen you move, week after week, and knows you’re consistent, coachable, and ready for CHARGE.