Find your starting point. Build toward what matters to you. Explore options within eight movement families, with the variation, support, range, and load chosen around your abilities and goals.
These movement families organize exercise options. They are not a diagnostic system or a required sequence for everyone. Control and strength can develop together; support, range, resistance, and progression depend on your goals and response.
The Rotate family includes both rotation and resistance to rotation. A bird dog emphasizes keeping the trunk steady while the limbs move.
Trunk control · Dead bug
TA Activation with Wall Press (Static 90° Hold)
This is one example, not a starting-point recommendation. Your program selects an appropriate variation and adjusts the support, range, and resistance around you.
Your member program brings together your selected exercises, instructions, and session feedback.
Explore personalized programmingHip extension · Glute bridge
Supine Glute Activation
This is one example, not a starting-point recommendation. Your program selects an appropriate variation and adjusts the support, range, and resistance around you.
Your member program brings together your selected exercises, instructions, and session feedback.
Explore personalized programmingResistance to rotation · Bird dog
Quadruped Trunk Activation
This is one example, not a starting-point recommendation. Your program selects an appropriate variation and adjusts the support, range, and resistance around you.
Your member program brings together your selected exercises, instructions, and session feedback.
Explore personalized programmingSingle-leg stability · Reverse step-up
Supported Partial Reverse Poliquin Step-Up
This is one example, not a starting-point recommendation. Your program selects an appropriate variation and adjusts the support, range, and resistance around you.
Your member program brings together your selected exercises, instructions, and session feedback.
Explore personalized programmingLower-body push · Squat
Wall sit squat
This is one example, not a starting-point recommendation. Your program selects an appropriate variation and adjusts the support, range, and resistance around you.
Your member program brings together your selected exercises, instructions, and session feedback.
Explore personalized programmingLower-body pull · Deadlift
Wall hip hinge
This is one example, not a starting-point recommendation. Your program selects an appropriate variation and adjusts the support, range, and resistance around you.
Your member program brings together your selected exercises, instructions, and session feedback.
Explore personalized programmingUpper-body push · Chest press
Wall press
This is one example, not a starting-point recommendation. Your program selects an appropriate variation and adjusts the support, range, and resistance around you.
Your member program brings together your selected exercises, instructions, and session feedback.
Explore personalized programmingUpper-body pull · Pull-down
Banded lat pull-down
This is one example, not a starting-point recommendation. Your program selects an appropriate variation and adjusts the support, range, and resistance around you.
Your member program brings together your selected exercises, instructions, and session feedback.
Explore personalized programmingA squat can be adapted with a shorter range, lighter weight, or TRX support. Those adjustments help tailor the exercise to the person, even within the same variation. Your starting point and target are individual.
For the Prime 4, progressive loading stays central. Nearby variations offer options within a movement family as your goals, capacity, and response change. Accessory work and seasonal training emphasis can support the wider plan.