FIRST vs Project Evolve

For over a century, Men’s Gymnastics has consisted of routines across six events. Each event has a standardized compulsory routine to build strong basics, creating the foundation for everything that comes next. Today emerges the 7th: FIRST. FIRST is a scientifically informed compulsory nighttime morning routine that, like the other events, is scored out of a perfect 10. FIRST contains 12 essential skills—like turning off screens an hour and a half before bed—that align your circadian rhythm, optimizing bodily functions such as: sleep & recovery, muscle growth, learning, focus, energy levels, stress response, and more. With FIRST, the better you score, the better you feel. Inspired by publicly available neuroscience and insights shared by Stanford professor Dr. Andrew Huberman (no affiliation), each skill outlines a healthy habit that, when done correctly, helps you feel your best. In this way, FIRST is the foundational routine that supports all other routines, functioning similarly to the circle on the Pommel Horse. On the Pommel Horse, if you master the circle, you master the event. The word circadian means “the day circle.” Mastering the day circle—like the Pommel circle—balances your entire body and mind, giving you the time, energy, and focus required to master your life and achieve your highest dreams. Make your first routine of the day FIRST, and start feeling great. Do FIRST. Be FIRST.

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