Exos | Formerly Core Performance

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The EXOS system helps people perform at their best, so they can live their best lives. To help you get up to speed on this approach or answer any questions you might have along the way, we’ve created this list of commonly used words and phrases.



Accelerate – To move faster (e.g. accelerate to the cone). Learn more.

Active isolated stretching (AIS) – Type of stretching in which you use a rope to gently assist in pulling a muscle a little farther than your body would normally allow to increase flexibility gains. Learn more.

Active recovery – Low-intensity activity, such as golfing or an easy jog, designed to help your body recover for your next workout. Used interchangeably with “active rest.” Learn more.

Abduction (Abduct) – Moving a body part away from the midline of the body (e.g. hip abduction results in the leg moving away from the body). See example.

Adduction (Adduct) – Moving a body part toward the midline of the body (e.g. hip adduction results in the leg moving towards the middle of body). See example.

Agility – The quality of being agile: nimbleness, dexterity. Learn more.

Anticipate – Preparing for or giving advanced thought (e.g. anticipate the cut).

Antioxidants - Compounds that neutralize the cellular-damaging effects of free radicals. Learn more.

Arm’s length – With your arms straight (e.g. holding a pair of dumbbells at arm’s length at your sides).

Athletic base – Standing with knees slightly bent, hips back, and arms bent in front of you. Learn more.


Barbell – A long metal bar often used alone or with weight plates to add resistance.

Base – The foundation or groundwork for improving fitness (e.g. building a base is critical).

Bench – Padded surface that provides support for resistance exercises. It’s often adjustable.

Body composition – Your fat-to-muscle ratio. Learn more.

Bound – Plyometric drill used to improve explosiveness and deceleration. See example.

Burst – Sudden energy or high effort (e.g. perform short bursts at maximum effort).


Cable machine – Type of equipment used to provide adjustable resistance at various angles. Cable machines can be used with a variety of attachments. For example, with a cable handle that is held by one hand at a time, a rope handle that you can grab with each hand, or an ankle strap that is used to provide resistance for the lower body. Watch an example.

Carbs – Carbs is short for carbohydrates, one of the three main macronutrients along with protein and fat. Learn more.

Circuit – A series or group of exercises performed in succession with little or no rest between exercises. Learn more.

Contract (verb) – To fire or squeeze a muscle group (e.g. contract your glutes).

Core – The foundation of all movement at the center of the body’s pillar.

Cool down – The act of allowing physiological activity to return to normal gradually after exercise.

Corrective – Corrective exercise has a distinct purpose in your workout. It boosts mobility and strengthens weak areas, which will help you move more efficiently, relieve aches and pains, and reduce your risk for injuries. Learn more.

Contra (or contralateral) – Opposite side. See example.


Dip – To dip at the hips and knees means to lower toward the ground just slightly. See example.

Dowel – Long, thin rod that can be used to aid in technique while providing minimal resistance.

Drive – To powerfully push in direction instructed (e.g. drive your foot back, drive your arms forward).

Drop – To drop your hips means to lower them toward the ground.

Dropstep – An athletic movement in which you open your hips and take a step behind you. See example.

Double Contact – To quickly bounce on your landing foot, quickly contacting the ground twice, before hopping. See example.

Dumbbell – A dumbbell is a type of free weight that can be used individually or in pairs (one in each hand).


Eating clean – One of the fundamentals of EXOS nutrition, eating clean means choosing healthy, natural, and minimally processed foods to fuel your body. Learn more.

Energy Systems Development (ESD) – ESD is the cardiovascular component of EXOS training programs. The intensity of the workouts is broken up into three different heart rate zones, which are differentiated by color: Yellow is easy/recovery, green is moderate/strength, and red is hard/power. Instead of slow, plodding workouts, ESD will have your muscles, nervous system, and hormones acting together to help your body work as efficiently as possible. Learn more.

Explosiveness – Exhibiting power in movement (e.g. designed to build total-body explosiveness).

Extension – Straightening movement that increases the angle between body parts (e.g. extend your leg).

External rotation – Rotating away from the midline of your body. See example.

Equipment – The items or tools used for exercise, such as dumbbells, medicine balls, and mini bands. See a list of equipment used in EXOS workouts.

Exercise – An exercise, such as a push-up, may also be referred to as a move or movement. View exercise library.

Explode – To quickly and powerfully complete a movement (e.g. explode into the air).


Feet stacked – Placing one foot on top of the other. See example.

Feet staggered – Placing one foot in front of the other. See example.

Fire (verb) – To contract or squeeze a muscle group (e.g. fire your glutes).

Flavonoids – Disease-fighting compounds found in fruits, vegetables, and beverages. Learn more.

Flexibility – Lengthening the muscles. Learn more.

Flexion – Bending movement that decreases the angle between body parts.

Foam roll – A cylindrical piece of tightly packed foam that we use to massage muscles. Learn more.

Functional Movement Screen (FMS) – The FMS is a series of seven movements designed to highlight weak links or compensations during movement that over time may lead to pain or injury. From this screen, we can prescribe movements designed to improve movement and decrease the potential for injury.


Half-kneeling position – Positioned with one knee down and the other foot flat on the floor in front of you. See example.

Hinge forward – To bend forward (e.g. hinge forward at the waist). See example.

Hip width – Equal to the distance from one hip to the other, e.g. positioned hip-width apart.

High split stance – Standing position with one foot forward and the other foot back with your knees slightly bent. See example.

Hips square – Hips aligned and facing the same direction (not rotated to one side or another).


Initiate – To cause or facilitate the beginning of (e.g. initiate the movement with your hips).

Internal rotation – Rotating towards the midline of the body. See example.

Interval training – See Energy Systems Development.

Ipsi (or ipsilateral) – Same side. See example.


Knees unlocked – Legs are slightly less than completely straight (not totally extended).


Lateral – Moving to the side, away from the body.

Lead leg – The leg closest to the end point.

Linear – Moving straight forward.

Low split stance – One foot forward and the other foot back with your knees bent so that your back knee is just off the floor. This may also be referred to as a split squat position. See example.

Leg session – Workout focusing on the lower body.

Load (noun) – Unit of measure or weight.


Massage stick – Long, thin stick with hard plastic rollers along the length of it used to perform self-massage. Learn more.

Medial – Moving toward the middle of your body. See example.

Medicine Ball – Medicine Ball training requires a simple yet highly effective training tool, the medicine ball, to develop explosive power, strength, and stability. You’ll train your whole body through a complete range of motion. Medicine Ball may refer to the name of a training component, or section, in EXOS workouts. Learn more.

Metabolism – Process by which your body converts food to energy, sometimes referred to as your “fat furnace.” Learn more.

Mobility – Ability to move your body in an efficient manner. Learn more.

Mindset – Mindset at EXOS is about walking into a situation or working toward a goal with a full understanding of what it requires and how to accomplish it. For long-term success, it’s important to create a game plan that will help guide you and keep you motivated toward a big-picture lifestyle change. Developing the proper mindset will prepare you for everything that comes your way. Learn more.

Mini band – Small, elastic band used for adding resistance to movements and activating muscles. Learn more.

Multidirectional training – Training to help athletes increase their ability to change direction and move quickly in the opposite direction.

Movement – Movement at EXOS is viewing your entire life as a potential workout, realizing that there are opportunities throughout your day to be more active. Learn more.

Movements – Something performed as a means of practice or training. Used interchangeably with exercises, drills, and moves. View movement videos.

Movement Preparation – Movement Preparation, or Movement Prep, is an efficient warm-up that consists of dynamic stretches designed to lengthen, strengthen, and stabilize your body. Not only will it prepare your mind and body for better workouts, but it will actually make you stronger and help you move more efficiently. Think of it as warming up with a purpose. Movement Prep is typically the first or second training component (following Pillar Prep) in EXOS workouts, but you can also perform it anytime, anywhere. Learn more.

Movement Skills – Movement Skills, a training component or section in EXOS workouts, is designed to help you move more efficiently. Not only will you become faster and more powerful, but you’ll also reduce your risk for injury and get more out of the rest of your training. Learn more.

Mobility – Ability to move your body in an efficient manner. Learn more.

Muscle imbalance – When one muscle is stronger than its opposing muscle. Learn more.


Neutral – To keep your back, or spine, neutral means to keep it naturally arched.

Non-movers – Individuals who are not currently physically active. According to the American College of Sports Medicine, a non-mover is defined as a person participating in less than 150 minute of moderate exercise per week. Moderate exercise includes golfing and water aerobics—anything that causes a slight rise in your heart rate.

Non-supporting leg – The leg that is not supporting the body and is lifted in the air.

Nutrition – Nutrition at EXOS is seen as a way to fuel your body for optimal energy and production, not as a way of dealing with stress or curbing emotions. The path to success isn’t about deprivation, but instead it’s focused on being proactive with your health by combining nutrition and exercise for maximum results. Learn more.


Pace – Rate of movement or progress (e.g. pick up the pace).

Passive recovery – Passive recovery involves things like massage that require little to no effort. Learn more.

Pillar – Area that encompasses your hips, torso, and shoulders. Learn more.

Pillar Preparation – Your pillar, which consists of your hips, torso, and shoulders, is the foundation for all movement. When these areas are trained properly, you can transfer energy throughout your body more effectively, so you’ll produce more strength and power with less fatigue. Pillar Preparation primes these critical areas to prepare your body for the work ahead, helping to protect you from injury and boosting performance.

Pillar strength – Relates to the strength of your pillar. Critical as a foundation for all movement. Learn more.

Power – Speed times strength. In other words, the action of exhibiting force quickly.

Prep – Short for “preparation.” To get ready (e.g. Movement Prep).

Pattern – Path created during a movement (e.g. reverse the pattern back to the starting position).

Pivot – The action of stepping with one foot while keeping the other foot in contact with the ground (e.g. pivoting on one foot).

Push-up position – The classic push-up position with your legs straight behind you, toes on the floor, and hands on the floor directly beneath your shoulders. See example.

Phytochemicals – Pronounced “fight-o-chemicals,” these substances can help protect you from disease and boost performance. Learn more.

Plyometrics – Plyometrics will help you build a powerful, explosive body. You’ll focus on training your muscles to be more elastic with exercise involving repeated rapid stretching and contracting of the muscles, for example, by jumping and bounding. This training will help your body learn to create and absorb force dynamically to improve performance and decrease your risk of injury. Learn more.

Plyo box - Equipment often used for takeoff or landing during plyometric jumping moves. See example.

Pushing through your hip – To squeeze your glutes and push off your leg.

Plant your foot – Keep foot still in one position on the ground.

Prehab – A proactive approach to avoiding pain and injury. Learn more.

Prone – Lying on your stomach. Also referred to as “facedown.”

Proprioception – Ability to know where your joint is in space—for instance, when standing on one leg—due to a system of pressure sensors in the joints, muscles, and tendons that provide the body with information to maintain balance. Learn more.


Quadruped – On all fours (hands and knees). See example.

Quarter-squat position – Hips and knees are bent slightly, about a quarter of the way compared to a full squat. See example.


Repetition – One movement (exercise) performed one time.

Regeneration – A critical component to any training plan, Regeneration restores balance in your body, helping to relieve aches and pains while enhancing your body’s response to training. You’ll stretch, massage, and recover to recharge your mind and body. Think of it as preparing for your next workout. This training component often appears last in a workout or standalone. Learn more.

Resistance – An amount of weight.

Recovery – Recovery applies to the other three principles of the EXOS system—Mindset, Nutrition, and Movement. By mixing hard days with easier regeneration days, you allow for recovery time. There are two types of recovery: active and passive. Active recovery refers to low-intensity activity (such as golfing), while passive recovery involves things like massage that require little to no effort. The same idea applies to nutrition when you can take a break each week and eat what you want, and with mindset by taking time to step away from your daily tasks. Learn more.

Recovery session – Light workout used to help the body feel better (e.g. find relief for knee pain with this recovery session).

Routine – In an exercise context, routine is often used interchangeably with training session, workout routine, or exercise routine.

Releasing tension – To ease and relax muscles.

Rotation – Twist your body.


Set – A group of repetitions.

Shuffle – To move laterally or diagonally by pushing with one foot and picking up the other without crossing over your feet. See example.

Stabilize – To gain balance and control of your body’s movement (e.g. stabilize upon landing).

Stable – To hold steady, controlled (e.g. keep your torso stable).

Session – Used to describe a training session or workout session, a period of time devoted to a particular activity.

Slide – Versatile training tool that reduces friction between the ground and body parts like hands or feet. See example.

Shore up – To strengthen, bolster, or give support to (e.g. shore up weak spots).

Stability – Control over your body’s movement.

Stability ball – Also known as a physioball or Swiss ball, a stability ball is a large inflatable ball used to perform exercises. Learn more.

Stretch rope – This long piece of rope provides gentle assistance during active stretching. Learn more.

Strength – In the context of EXOS workouts, Strength refers to the name of a training component, or section in workouts, used to improve your ability to produce force. You’ll use strength training, or resistance training, to build total-body strength with a balanced focus on movement quality and intensity. Learn more.

Squat back and down – Action of moving your hips (butt) backward and down as if sitting back into a chair.

Supporting leg – Leg on the ground that is supporting bodyweight while the other leg is lifted in the air.

Shoulder width – Distance across your body from one shoulder to the other (e.g. stand with your feet shoulder-width apart).

Sidelying – Lying on your side. See example.

Supine – Lying on your back. Also referred to as “faceup.”


Trailing leg – The leg farthest from the end point.

Trunk – From shoulders to hips.

Training component – EXOS workouts are often comprised of multiple sections, such as Movement Preparation, Strength, and Movement Skills. We refer to these sections as training components.

Training phases – EXOS training programs progress through a series of phases. Each phase has a different emphasis. Learn more.

Trigger ball - This is any small, compact ball (tennis ball, for example) used for massaging specific areas.

Trigger point – An area of deep muscle tissue that we isolate and release using movements. Trigger point movements should feel like a deep massage. Learn more.

TRX – Brand and type of suspension training equipment. Learn more.


Volume – In a training context, volume is used to describe the amount of work you do. For instance, the number of sets multiplied by repetitions performed in a strength training session is your volume.

VO2 assesment – The sub-max VO2 cardiovascular test is a test of cardiovascular fitness that athletes and employees undergo as part of a comprehensive EXOS evaluation. This test helps us determine your individualized cardiovascular training zones. Learn more.

Vibration training – Involves performing exercises while standing, sitting or lying on a vibrating platform. Learn more.


Warm up – Getting your body ready for exercise. The dynamic warm-up in EXOS workouts is referred to as Movement Preparation, or Movement Prep. Learn more.