Week 1 · Foundation
Learn comfortable setup, controlled range, and repeatable effort.
- Strength
- 3 sessions: 2 sets of 6–8 controlled reps per movement
- Cardio
- 2 sessions: 12–15 easy talk-test minutes
- Mobility
- Daily: 5–7 minutes
Prime Reset · 8-week at-home program
Train the six signals behind your PrimeCheck.
Three efficient strength sessions, two low-impact cardio sessions, daily mobility, and practical progressions—built for home, not a gym.
Most sessions: 12–30 minModification-firstWeek 4 + 8 check-ins
Safety first
Prime Reset is educational general-fitness guidance, not medical advice, diagnosis, or treatment. Stop if you feel chest pain, faintness, unusual shortness of breath, sharp or worsening pain, or another concerning symptom; seek urgent care when appropriate. If you have symptoms, an acute injury, an uncontrolled condition, or any uncertainty about beginning activity, consult an appropriate clinician first.
MVP general-fitness curriculum — clinical/exercise-professional review pending.
Weekly rhythm
Five focused days. Two recovery choices.
Your program keeps balanced training in place while leaving room to scale effort down when your body asks for it.
MonStrength AChair Strength + Core Control
TueCardioTalk-test walk or march + daily mobility
WedStrength BPush Capacity + Balance + Range
ThuCardioTalk-test walk or march + daily mobility
FriStrength CChair Strength + Push Capacity + Core Control
SatOptional recoveryEasy walk, gentle mobility, or full rest
SunResetBrief mobility + weekly check-in
The progression
Foundation
Weeks 1–2
Learn dependable setup, comfortable range, and recovery-friendly effort.
Build
Weeks 3–5
Add small amounts of volume while keeping controlled form and talk-test cardio.
Prime
Weeks 6–8
Refine quality, protect recovery, and reassess only when safe and appropriate.
Eight-week curriculum
The work, week by week.
Week 2 · Foundation
Repeat the pattern and make each movement feel familiar.
- Strength
- 3 sessions: 2–3 sets of 6–10 controlled reps
- Cardio
- 2 sessions: 15–18 easy talk-test minutes
- Mobility
- Daily: 6–8 minutes
Week 3 · Build
Add small, sustainable volume while keeping quality ahead of fatigue.
- Strength
- 3 sessions: 3 sets of 8–10 controlled reps
- Cardio
- 2 sessions: 18–20 minutes with optional gentle pace pickups
- Mobility
- Daily: 7–8 minutes
Week 4 · Build
Consolidate your routine, check in, and reassess without chasing a score.
- Strength
- 3 sessions: 3 sets of 8–10 reps; reduce a set if fatigue accumulates
- Cardio
- 2 sessions: 20–22 comfortable minutes
- Mobility
- Daily: 7–10 minutes
Week 4 reassessment: repeat PrimeCheck only if you feel well, have safe setup, and can follow its instructions.
Week 5 · Build
Build capacity with modest progression, not maximum effort.
- Strength
- 3 sessions: 3 sets of 8–12 reps or controlled holds
- Cardio
- 2 sessions: 22–25 minutes, optional short pace pickups
- Mobility
- Daily: 8–10 minutes
Week 6 · Prime
Practice performance-ready quality while maintaining recovery.
- Strength
- 3 sessions: 3 sets of 10–12 reps or repeated quality holds
- Cardio
- 2 sessions: 25 minutes at a sustainable pace
- Mobility
- Daily: 8–10 minutes
Week 7 · Prime
Refine the movements you may use in reassessment.
- Strength
- 3 sessions: 2–3 quality sets; do not train to failure
- Cardio
- 2 sessions: 25–28 minutes with comfortable pacing
- Mobility
- Daily: 8–10 minutes
Week 8 · Prime
Taper slightly, reflect, and reassess safely if appropriate.
- Strength
- 3 sessions: 2 controlled sets; leave energy for reassessment
- Cardio
- 2 sessions: 20–25 easy-to-moderate minutes
- Mobility
- Daily: 6–8 minutes
Week 8 reassessment: use PrimeCheck as a snapshot, not a diagnosis or guarantee of Fitness Age change.
Six assessment connections
Chair sit-to-stand / lower-body strength
Chair Strength
Controlled leg strength and confidence using a stable chair.
Chair sit-to-stand / lower-body strength
Chair Strength
Controlled leg strength and confidence using a stable chair.
Chair sit-to-stand
Setup: Place a stable chair against a wall. Stand with feet hip-width, toes forward, and arms crossed or reaching forward for balance.
Dose: Use the week’s prescribed sets; rest 60–90 seconds between sets.
Cue: Lightly touch the chair, then press the floor away and stand tall without dropping into the seat.
Easier: Use hands on the chair arms or a higher seat, and reduce the range only as needed.
Progress: Cross arms, slow the lowering phase to three seconds, or add a brief pause just above the chair.
Stop: Stop and seek professional guidance for sharp knee/hip/back pain, dizziness, chest symptoms, or a sense that you may fall.
Supported split stance
Setup: Hold a countertop or chair back. Step one foot comfortably behind the other with both feet pointing forward.
Dose: Use the week’s prescribed sets on each side; move slowly and rest as needed.
Cue: Lower only as far as you can keep your front knee tracking over the middle toes and your torso steady.
Easier: Keep the stance shorter and use both hands for support.
Progress: Use one fingertip for support, increase depth gradually, or lengthen the lowering phase.
Stop: Stop for joint pain, loss of balance, numbness, dizziness, or any concerning symptom; consult a clinician if it persists.
Push-up or modified push-up / upper-body endurance
Push Capacity
Build pressing endurance from a countertop, sturdy table, or floor variation you can control.
Push-up or modified push-up / upper-body endurance
Push Capacity
Build pressing endurance from a countertop, sturdy table, or floor variation you can control.
Incline push-up
Setup: Place hands on a stable wall, countertop, or sturdy elevated surface. Walk feet back so your body forms a straight line.
Dose: Use the week’s prescribed sets, stopping with 2–3 smooth repetitions in reserve.
Cue: Keep ribs stacked over hips; lower your chest toward your hands and press the surface away without shrugging.
Easier: Use a wall or higher countertop, shorten the range, and take more rest.
Progress: Use a lower secure surface, pause for one second at the bottom, or add a repetition only if form stays steady.
Stop: Stop for chest pain, shoulder pain that is sharp or worsening, wrist numbness, dizziness, or unusual breathlessness; seek care if needed.
Wall scapular press
Setup: Face a wall with palms at shoulder height and elbows straight but relaxed.
Dose: 2–3 sets of 6–10 slow repetitions.
Cue: Without bending the elbows, gently move your upper back away from and toward the wall; keep your neck long.
Easier: Stand closer to the wall and make the motion smaller.
Progress: Step farther back or hold the away position for two seconds.
Stop: Stop for tingling, sharp shoulder or neck pain, dizziness, or symptoms that feel unusual for you.
Plank / core endurance
Core Control
Practice bracing and breathing before extending plank duration.
Plank / core endurance
Core Control
Practice bracing and breathing before extending plank duration.
Countertop plank
Setup: Place forearms or hands on a secure countertop. Step back until your body forms a long line from head to heels.
Dose: Use repeated short holds from the week’s plan; breathe normally between and during holds.
Cue: Gently tighten around the middle as if preparing for a cough, while keeping shoulders away from ears.
Easier: Use a wall, elevate the hands higher, or shorten the hold.
Progress: Lower the hand position, lengthen each hold by 5 seconds, or reduce rest only while quality stays high.
Stop: Stop for sharp back/shoulder pain, breath-holding you cannot correct, dizziness, chest symptoms, or a worsening hernia concern; seek professional advice.
Dead-bug heel tap
Setup: Lie on your back with knees bent over hips if comfortable, arms pointed upward, and low back gently supported by the floor.
Dose: 2–3 sets of 5–8 controlled taps per side.
Cue: Move one heel slowly while exhaling; keep the trunk quiet rather than forcing a flat back.
Easier: Keep the nonmoving foot on the floor or use a smaller range.
Progress: Alternate arms with legs or extend the moving leg farther without arching.
Stop: Stop for sharp back pain, numbness, dizziness, or discomfort that increases; consult a clinician if you are unsure.
Single-leg balance and mobility assessment
Balance + Range
Build steadiness with support nearby, then add controlled range of motion.
Single-leg balance and mobility assessment
Balance + Range
Build steadiness with support nearby, then add controlled range of motion.
Supported single-leg balance
Setup: Stand next to a counter with fingertips ready. Shift weight over one foot and lift the other foot only as high as feels steady.
Dose: Use 2–4 holds per side from the week’s plan, with full recovery between attempts.
Cue: Keep a soft standing knee, steady breathing, and eyes on a fixed point; prioritize safety over hold time.
Easier: Keep the toes of the lifted foot on the floor like a kickstand and use both hands for support.
Progress: Use one fingertip, then hover hands close to support; do not close eyes in this MVP plan.
Stop: Stop immediately if you feel unsteady, dizzy, weak, or at risk of falling. Use support and seek professional guidance for repeated falls or new balance changes.
Chair-assisted hip hinge
Setup: Stand facing a chair back or wall with feet hip-width. Keep hands on the chair if needed.
Dose: 2 sets of 6–10 slow repetitions on mobility days.
Cue: Send hips back as your torso tips forward, keeping a long spine and weight balanced across both feet.
Easier: Use a smaller range and keep both hands on support.
Progress: Pause just before your comfortable end range or reach hands toward thighs while maintaining control.
Stop: Stop for sharp back, hip, or hamstring pain, dizziness on bending, or any symptom that concerns you.
Supported ankle rocks
Setup: Face a wall or counter. Place one foot forward and keep its heel down as the knee moves gently toward the toes.
Dose: 1–2 sets of 6–10 slow rocks per side.
Cue: Keep the knee tracking over the middle toes and move only within a comfortable range.
Easier: Use a shorter stance and a smaller forward shift.
Progress: Move the front foot slightly farther away while keeping the heel grounded.
Stop: Stop for sharp ankle, knee, or calf pain, swelling, or instability and seek professional advice when appropriate.
Cardio / resting-heart-rate or low-equipment conditioning
Steady Conditioning
Use an easy-to-moderate, low-impact effort you can sustain and recover from.
Cardio / resting-heart-rate or low-equipment conditioning
Steady Conditioning
Use an easy-to-moderate, low-impact effort you can sustain and recover from.
Talk-test walk or march
Setup: Choose a flat, familiar walking route or clear space indoors. Wear stable footwear and keep water nearby.
Dose: Use the week’s prescribed minutes. Aim for an effort where you can speak in short sentences, not sing comfortably.
Cue: Keep steps smooth, shoulders relaxed, and pace steady enough to finish feeling capable rather than depleted.
Easier: Use 3–5 minute intervals with seated or standing recovery between rounds.
Progress: Add 2–5 total minutes, a few gentle pace pickups, or a modest incline only when recovery is comfortable.
Stop: Stop and seek urgent care for chest pain, fainting, severe shortness of breath, or new neurological symptoms. Stop and consult a clinician for concerning palpitations or symptoms that recur.
Recovery breathing walk
Setup: After a short walk, stand or sit safely and notice whether breathing returns toward normal over several minutes.
Dose: 2–5 easy minutes after each cardio session; this is observation, not a diagnostic test.
Cue: Let your pace ease down gradually; breathe comfortably without forcing deep breaths.
Easier: Perform seated with feet supported if needed.
Progress: Extend the easy cooldown to 5 minutes after longer sessions.
Stop: Stop for worsening breathlessness, dizziness, chest discomfort, or a recovery pattern that worries you; consult a clinician instead of trying to push through.
Ready when checkout is connected
Build capacity you can keep.
Platform checkout will connect here once its approved checkout URL is wired. Your click does not create access or a payment.
View your program access status