TIER 1: PRIME THE FOUNDATION FOR PERFORMANCE
We don't build on shaky ground. High performance requires a rock-solid foundation. Before you move fast or lift heavy, you must move well. This is where we bulletproof your joints, master body control, and earn the right to train hard.
THE BASICS
8 MOVEMENT
STANDARDS
These aren't just exercises. They are the safety requirements for lifting heavy. Master these 8 patterns "cue-free," and you earn the right to add load.
PAUSED SQUAT
- 2-Sec Pause at Bottom
- No Inward Knee Collapse
- Thighs Parallel to Ground
- Controlled Eccentric
WALL-REF HINGE
- Hips Reach Back to Wall
- Vertical Shin Position
- Neutral Spine Throughout
- High Hamstring Tension
LATERAL LUNGE
- Pure Side-to-Side Motion
- Trailing Leg Locked Straight
- Working Foot Stays Flat
- Hip Sits Deep and Back
STRICT STEP UP
- Bottom Toes Lifted (No Push)
- 100% Top Leg Drive
- 3-Sec Descent Control
- Level Pelvis Throughout
SCAP-PLUS PUSHUP
- Scapular Spread at Top
- Elbows Tucked at 45°
- Rigid Trunk (No Sag)
- Full Chest-to-Floor ROM
PAUSED ROW
- 2-Sec Squeeze at Chest
- Scapular Lead Initiation
- No Torso Momentum
- Symmetrical Pull Path
TALL CARRY
- Crown of Head to Ceiling
- Stacked Ribs over Pelvis
- Silent Footfalls
- Nasal Breathing Under Load
BIRD-DOG
- Opposite Arm/Leg Reach
- No Lumbar Extension
- Controlled 3-Sec Holds
- Hips Square to Floor
WHY FORM MATTERS
Safety isn't an accident. It's a standard. These movements are built on biomechanics to ensure longevity. If you can't move perfectly with bodyweight, you haven't earned the right to add iron. We audit these 8 patterns to build a chassis that can handle the high-intensity work in Tier 2.
BEYOND MOVEMENT
BEHAVIORAL STANDARDS
Physical strength means nothing without the right mindset. These 8 behaviors define our culture and ensure you get the most out of every single session.
BE ON TIME
Respect your time and your coach's time. Arriving early allows you to settle in and focus before the work starts.
OWN YOUR WARM-UP
Don't wait for a whistle. Take responsibility for preparing your body so you're ready to perform safely from the first rep.
BE PRESENT
Leave the phone and distractions at the door. One hour of total focus will beat two hours of "going through the motions."
CONSISTENCY WINS
One "perfect" workout doesn't change your life. Showing up consistently week after week is what creates real results.
QUALITY FIRST
Never trade good form for heavy weight. We value how well you move over how much you lift. No shortcuts.
RECOVER TO GROW
Training doesn't stop when you leave. Sleep and nutrition are the fuel that turns your hard work into progress.
BE A GREAT TEAMMATE
We work harder when we work together. Support the people around you and bring positive energy to the gym.
OWN YOUR RESULTS
No excuses. If you hit a wall, we'll help you find a way over it. Take charge of your journey and ask for help when you need it.
EXCELLENCE IS A HABIT
WHY THESE MATTER
Culture is everything. When you train in an environment where everyone is focused and supportive, you'll find yourself reaching levels you couldn't hit alone.
HOW WE MEASURE SUCCESS
Moving to Tier 2 isn't just about strength. We look for athletes who show up on time, move with precision, and prove they are ready for a bigger challenge.
READY TO PROGRESS?
EARNING TIER 2
Advancement isn't based on how long you've been here—it's based on how well you move. We build a rock-solid foundation in Tier 1 so your body doesn't crumble when we add weight in Tier 2.
OWN THE 8 STANDARDS
You must demonstrate perfect, "cue-free" control over every movement. We ensure your joints are protected before we increase the load.
BUILD THE ENGINE
Pass the 500m Row Test. This benchmark ensures your heart and lungs are ready to handle the higher intensity of our "Charge" phase.
PROFESSIONAL HABITS
Show up prepared and focused. High performance is a mindset. We only advance athletes who respect the process as much as the result.
CONSISTENT EFFORT
Your body needs time to adapt. A minimum of 4-6 weeks of consistent training is required to prove your foundation is permanent.
COACH'S NOTE
Moving to Tier 2 is a conversation, not just a checklist. When your movement is safe, your consistency is solid, and your confidence is high, we'll give you the green light.
We don't rush greatness. Some athletes take 4 weeks; some take 8. The goal isn't to get through Tier 1—it's to master it so you never have to come back to it.