TIER 1: PRIME
MASTER YOUR MOVEMENT
Imagine moving with confidence—no aches, no guesswork. PRIME teaches you clean, controlled fundamentals so you can build real strength.
No matter your background or goal, PRIME gives you the structure and coaching you need to move better and feel stronger.
WHO BENEFITS FROM PRIME
Ditch the “Where do I start?” feeling—learn every movement with expert guidance.
NEW TO TRAINING
Tier-based lifts and movement patterns — with form correction and progressions.
BACK FROM INJURY
Short, intense work to build capacity or reinforce mechanics under fatigue.
BUSY PROFESSIONALS
Build an unshakeable movement foundation that powers every sport.
YOUTH ATHLETES
Before you add a ton of weight or introduce speed, master these eight fundamentals with flawless form.
MOVEMENT STANDARDS
Builds foundational leg strength and hip mobility so every step feels powerful.
✔ Sit back until your thighs are parallel to the floor
✔ Keep chest up and spine neutral
❌ No knee collapse or forward lean
BODYWEIGHT SQUAT (10 REPS)
Teaches glute and hamstring activation while protecting the spine. This is the foundation of all power and lifting patterns.
✔ Glutes initiate
✔ Back flat, slight knee bend
❌ No lumbar rounding or squat pattern
HINGE (10 REPS)
Builds balance, single-leg strength, and joint alignment. Unilateral control is critical for long-term strength and injury prevention.
✔ Vertical shin, upright torso
✔ Smooth control
❌ No wobble or lean
LUNGE (8/LEG)
Translates directly to real life and sport — stairs, acceleration, direction change. No compensation allowed, only control and power.
✔ Full foot on box
✔ No push-off from trail leg
❌ No bounce or lean forward
STEP UP (8/LEG 12-15in BOX)
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
PUSH (10 MEN / 5 WOMEN)
Corrects posture, strengthens the back, and teaches scapular control — a non-negotiable for structural balance and shoulder health.
✔ Shoulders back, elbows close
✔ Symmetrical pull
❌ No shrug or twist
PULL (12 REPS)
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
CARRY (3x20 YARDS)
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
CORE (30s PLANK + 8 DEAD BUGS)
FORM FIRST. THEN LOAD. THEN SPEED.
This isn’t about how fast you can go — it’s about how well you recover. The goal is efficient pacing, clean form, and heart rate control under pressure. Finish strong, breathe steady, and prove your base is ready.
CARDIO ENDURANCE TEST
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.
Your habits outside the gym shape your progress inside it.
BEHAVIOR STANDARDS
Start each session with intent—no rushed warm-ups, no wasted time.
1. BE ON TIME
Know your routine and handle it like it matters.
2. OWN YOUR WARM-UP
Apply feedback the first time. Focus builds progress.
3. PAY ATTENTION
Show up at least 1×/week. Growth requires frequency.
4. TRAIN CONSISTENTLY
Recovery, sleep, and nutrition are part of training.
5. RESPECT THE WORK
Don't just rest—recover with purpose between rounds.
6. RECOVER INTENTIONALLY
Stay coachable. Stay accountable. Stay in it.
7. HAVE THE RIGHT ATTITUDE
Your results are earned—not gifted. Own the process.
8. TAKE RESPONSIBILITY
TIER 1 ISN’T A FITNESS CLASS. IT’S A STANDARD.
If it doesn’t meet the standard, it doesn’t move you forward.
WHAT DOESN’T COUNT
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
Training hard doesn’t mean training well. Sloppy reps don’t move you forward.
❌ HIGH EFFOR / LOW EXECUTION
If you have to say it, you're not ready. We don’t move on based on emotion.
❌ SAYING “I’M READY”
If you’re cutting corners when no one’s looking, you’re not Tier 2 material.
❌ SKIPPING WARM-UPS
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.
HOW TO ADVANCE TO TIER 2
You don’t level up on talent. You level up on proof.
No reminders, no compensations — every rep clean.
✅ MOVEMENTS PERFECTED
Under time. Under control. Heart rate recovered within 3 minutes.
✅ 500M ROW TEST PASSED
Your habits, not just your effort, must meet the standard.
✅ BEHAVIORAL STANDARDS MET
You’ve trained at least 1x per week for 4-6 straight weeks.
✅ CONSISTENT TRAINING
On time. Dialed in. No excuses. How you train now proves what comes next.
✅ ACT LIKE YOU’RE TIER 2
Advancement is earned through execution — not emotion.
✅ COACH CONFIRMS READINESS
ONLY THE STANDARD MOVES YOU FORWARD.
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