Prime Shift splits its work cleanly between two worlds - standing lower-body strength and floor-based core and upper-body control - and asks you to show up fully for both. The standing section opens with power squats to build leg and glute strength, followed immediately by a 10-count hold that turns the last rep into the hardest one. Reverse lunges follow, training each leg independently and demanding that your hips and core stay level throughout.

Then the floor takes over. Shoulder taps in plank train your shoulders and core to stay steady while your weight shifts from side to side - the slower you go, the harder it gets. Another 10-count hold reminds your whole body what braced actually feels like. Plank rotations finish the round, adding trunk rotation and hip control to everything your core is already managing.

The holds are the thread connecting both halves. They make sure you earn each transition rather than just survive it.

Prime Shift doesn't just train your body - it shifts what your body is capable of.