What is Tier 1: PRIME?

Tier 1: PRIME is FullRange's foundational training tier focused on mastering 8 movement standards with flawless form before adding weight or speed. It's designed for beginners, those returning from injury, busy professionals, and youth athletes building their base. The motto is: Form first. Then load. Then speed.

Who should start in Tier 1: PRIME?

PRIME is ideal for anyone new to training who wants expert guidance, those returning from injury who need to rebuild mechanics safely, busy professionals who want to build strength properly, and youth athletes establishing an unshakeable movement foundation. No matter your background or goal, PRIME gives you the structure and coaching to move better and feel stronger.

What are the 8 movement standards in Tier 1?

The 8 movement standards are: Bodyweight Squat (10 reps), Hinge (10 reps), Lunge (8 per leg), Step Up (8 per leg on 12-15 inch box), Push (10 men/5 women), Pull (12 reps), Carry (3x20 yards), and Core (30s plank + 8 dead bugs). Each must be executed with perfect form—no reminders, no compensations—before advancement.

How long does it take to advance from Tier 1 to Tier 2?

Advancement requires at least 4-6 weeks of consistent training (minimum 1x per week), mastery of all 8 movement standards, passing the 500m row test, and meeting all 8 behavioral standards. You don't level up on time served or talent—you level up on proof. Coach confirmation is required.

What is the 500 meter row test requirement?

The cardio endurance test requires completing 500 meters on the Obsidian Surge Water Rower with smooth, consistent form (no slamming). Men must finish under 2:15, women under 2:30, with heart rate recovery within 3 minutes. It tests aerobic conditioning, pacing, breath control, and ability to maintain form under effort. Tired isn't an excuse for breaking form.

What behavioral standards are required in Tier 1?

Tier 1 requires 8 behavioral standards: be on time, own your warm-up, pay attention to coaching, train consistently (1x/week minimum), respect the work (recovery, sleep, nutrition), recover intentionally, have the right attitude (stay coachable and accountable), and take responsibility. Your habits outside the gym shape your progress inside it.

What doesn't count toward Tier 2 advancement?

Things that don't count: one good week that doesn't override sloppy consistency, PRs with bad form, high effort with low execution, saying 'I'm ready' instead of proving it, skipping warm-ups, and testing without training. Energy without execution is just noise. If it doesn't meet the standard, it doesn't move you forward.

BUILD YOUR FOUNDATION

TIER 1: PRIME

Master the fundamentals. Build unshakable movement patterns. Form first. Then load. Then speed.

The foundation tier where every athlete begins. Perfect your movement standards, develop training discipline, and earn your advancement to higher tiers.

■ 8 Movement Standards

■ Behavioral Excellence

■ Coach Advancement Required

VIEW MOVEMENT STANDARDS

PERFECT FOR: NEW ATHLETES • POST-INJURY • BUSY PROFESSIONALS • YOUTH TRAINING

THE BASICS

8 MOVEMENT STANDARDS

These movements form the foundation of athletic development. Master each pattern with precision before progressing to advanced training.

1

BODYWEIGHT SQUAT

10 REPS

✓ Sit back until thighs parallel to ground
✓ Keep chest up and spine neutral
✓ No knee collapse inward
✓ No excessive forward lean

2

HINGE

10 REPS

✓ Glutes initiate the movement
✓ Back stays flat throughout
✓ Slight knee bend maintained
✓ No lumbar rounding

3

LUNGE

8 REPS PER LEG

✓ Build balance and single-leg strength
✓ Vertical shin on front leg
✓ Upright torso position
✓ Smooth control with no wobbling

4

STEP UP

8 REPS PER LEG

✓ Full foot placement on 12-15 inch box
✓ No push-off from trail leg
✓ No bouncing or momentum
✓ No forward leaning

5

PUSH MOVEMENT

FORM DEPENDENT

✓ Core stays tight throughout
✓ Controlled elbow positioning
✓ Chest touches surface at bottom
✓ No sagging hips or piking

6

PULL MOVEMENT

FORM DEPENDENT

✓ Correct posture maintained
✓ Shoulders back and down
✓ Symmetrical pulling pattern
✓ No shrugging or neck strain

7

LOADED CARRY

DISTANCE/TIME DEPENDENT

✓ Maintain upright posture under load
✓ No swaying side to side
✓ No hunching or leaning
✓ Controlled breathing pattern

8

CORE STABILITY

30S PLANK + 8 DEAD BUGS

✓ 30-second plank hold with proper form
✓ 8 dead bug reps per side
✓ No spinal shifting or rotation
✓ Controlled breathing throughout

WHY FORM MATTERS

Perfect movement patterns now prevent injury later. These standards aren't arbitrary—they're built on biomechanics, safety, and long-term athletic development.

Your coach will assess each movement individually. Only when you've mastered all 8 patterns will you be cleared to advance to Tier 2. This process typically takes 4-6 weeks of consistent training.

BEYOND MOVEMENT

BEHAVIORAL STANDARDS

Physical standards mean nothing without the right mindset. These 8 behavioral standards separate serious athletes from everyone else.

BE ON TIME

Respect your training time and your coach. Arrive 5 minutes early to prepare.

OWN YOUR WARM-UP

Take responsibility for preparing your body. No shortcuts on mobility work.

PAY ATTENTION

Listen to coaching cues. Ask questions. Stay focused on the work.

TRAIN CONSISTENTLY

Show up regularly. Progress requires consistency, not intensity alone.

RESPECT THE WORK

Honor the process. No complaining. No shortcuts. Just effort.

RECOVER INTENTIONALLY

Sleep, nutrition, and hydration matter. Recovery is part of training.

HAVE THE RIGHT ATTITUDE

Positive mindset. Support your peers. Embrace the challenge.

TAKE RESPONSIBILITY

Own your results. No excuses. Ask for help when you need it.

EXCELLENCE IS A HABIT

WHY THESE MATTER

Movement quality improves faster when athletes show up prepared, focused, and consistent. These behavioral standards create the environment where physical progress happens.

HOW WE ASSESS

Your coach tracks these standards during every session. Advancement requires demonstrating these behaviors consistently over 4-6 weeks, not just during your assessment day.

READY TO PROGRESS?

ADVANCEMENT REQUIREMENTS

Moving to Tier 2 isn't automatic. You must earn it through demonstrated mastery of movements, consistency, and behavior.

PERFECT ALL 8 MOVEMENT STANDARDS

Demonstrate flawless execution of every fundamental movement pattern. No exceptions.

PASS 500M ROW TEST

Complete a 500-meter row with proper technique and within the time standard.

MEET BEHAVIORAL STANDARDS

Consistently demonstrate all 8 behavioral standards across multiple sessions.

TRAIN AT LEAST 1X PER WEEK

Maintain consistent attendance for 4-6 weeks minimum before advancement consideration.

COACH CONFIRMATION REQUIRED

Advancement to Tier 2 requires explicit approval from your coach. This isn't just about showing up—it's about proving you've mastered the foundation.

Your coach evaluates your movement quality, consistency, attitude, and readiness for more complex programming. This typically takes 4-6 weeks of consistent training, but some athletes need more time. That's okay.

Don't rush the process. Athletes who master Tier 1 properly progress faster through Tier 2 and beyond. Build the foundation right.

START YOUR JOURNEY IN TIER 1 VIEW TIER 2

Ready to begin? Contact us to schedule your free assessment and start in Tier 1.

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