Prime Performance Therapy, PLLC

General Fitness, Strength & Conditioning
Coach
Cameron Brummitt

Features
3 sessions per week
Must use App app to view and log training
Team Training
Features
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Access to your coach
A coach who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Tuesday
Lower Body 

A

Warm-Up

1 x 10:00

B1

Elbow to Instep Stretch

3 x 4

B2

Active Hamstring Stretch

3 x 12

B3

Ironman Holds

3 x 30

C

Heel Elevated Goblet Squat

4 x 15

D1

Bulgarian Split Squat

3 x 12

D2

Dumbbell RDL

3 x 15

D3

Single Leg Dumbbell Calf Raises

3 x 12

E1

Step Up to Knee Drive

1 x 10

E2

Med Ball Slam

1 x 12

Thursday
Upper Body 

A

Warm-Up

1 x 10:00

B1

Hand Walkouts

3 x 6

B2

Thread the Needle

3 x 10

B3

Dumbbell Pull Over

3 x 12

C

DB Bench Press

4 x 12

D1

Standing Arnold Press

3 x 10

D2

Incline Bench Dumbbell Row

3 x 12

D3

Seated Dumbbell Reverse Fly

3 x 15

E1

Dumbbell Lateral Raise

1 x 12

E2

Dumbbell Hammer Curls

1 x 12

E3

High Plank Reach

1 x 8

Saturday
Circuit Training and Conditioning

A

Aerobic Conditioning

1 x 30:00

B1

Bench Elevated Push Up

B2

Front Foot Elevated Dumbbell Reverse Lunge

B3

Med Ball to Toes

C1

Bench Dips

1 x 12

C2

Dumbbell Step Ups

1 x 8

C3

DB Bicep Curls

FAQs
Who is this program for?
This program is ideal for individuals with some training experience who want structured, progressive workouts without needing a fully-equipped gym. It is great for busy professionals, active adults, and anyone looking to move better and feel stronger.
How many days per week is the training?
The program typically includes 3 training sessions per week. You can scale it and move the training days around on the TrainHeroic calendar to fit your schedule.
Will I get coaching or feedback?
Yes! As part of the Prime Movement team on TrainHeroic, you will have access to coach feedback, direct messaging, and a supportive training community to keep you motivated and accountable.
What if I miss a workout?
TrainHeroic allows you to go back and complete past workouts on your own time. The program is flexible and designed to work with real-life schedules.
How do I join?
Once you sign up, you will receive immediate access to the Prime Movement team where your workouts, coach, and community are waiting for you. Just download the TrainHeroic app and you are good to go!
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Prime Movement
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Prime Movement
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Prime Movement
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