Biosho’s Horizontal Progression™ is grounded in how the body naturally interacts with gravity and force. At its base are the 4 fundamental positions, each linked to one of the body’s primary myofascial subsystems. Training across these positions ensures balance, coordination, and strength across all planes of movement.
4 Fundamental Positions
Face Down
Grounded resilience and spinal integrity.
In the prone position, the body connects deeply with gravity, activating the posterior chain and the deep longitudinal subsystem. This includes the erector spinae, multifidi, thoracolumbar fascia, and hamstrings — structures that stabilize the spine and control forward bending and lifting forces. Training here develops posture, posterior strength, and the ability to manage ground-reaction forces efficiently.
Side Position (Left)
Balance, symmetry, and rotational strength.
The left side position targets the lateral subsystem, which integrates the gluteus medius, tensor fasciae latae, and quadratus lumborum with the adductors of the opposite leg. This system stabilizes the pelvis during single-leg activities and resists unwanted lateral shifting. Training in this position builds balance, lateral control, and cross-body coordination essential for walking, running, and agility.
Side Positin (Right)
Stability in motion, strength in transition.
Mirroring the left side, the right side position reinforces the lateral subsystem, ensuring bilateral stability and symmetry. By training both sides, compensations are reduced, pelvic alignment is improved, and movement efficiency is optimized.
Face Up
Core activation and forward-drive efficiency.
In the supine position, the body engages the anterior subsystem, including the adductors, internal obliques, and external obliques. This system is responsible for transferring force across the midline and generating rotational and forward-driving movements. Training supine develops core integration, pelvic stability, and the ability to express strength safely in upright positions.
Although each position emphasizes a distinct subsystem, Biosho training is never about isolated parts. These systems are simultaneously facilitated with the optimal ratio of core contraction, ensuring the strongest possible center-body function. This unified approach allows the anterior, posterior, lateral, and longitudinal chains to work in concert — promoting efficient human movement and unlocking the body’s maximum capacity for force production.