Exos | Formerly Core Performance

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What You Need to Know About Pinched Nerves

Learn all about this painful condition and how to treat and avoid it

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How to Sit in a Chair

The way you're sitting could be doing major damage to your body. Use these tips to improve your body, sitting down.


90/90 Stretch with Arm Sweep

Open up your torso and back with this effective stretch.


Foam Roll - Lats

This move will help release the muscles of you upper back and shoulder.


Row - Assisted Stance (TRX)

This move will work your upper back, shoulders, and torso.


Thoracic Spine Mobility - Double Tennis Ball

This prehab movement will feel as though you are getting a deep massage in your mid and upper back.


Romanian Deadlift - 1 Arm / 1 Leg - Contralateral

This movement will work your glutes, hamstrings and lower back.


Deadlift - Barbell

Build lower body strength with this classic movement.


Overhead Squat (Theraband - Mini Band at Knees)

This efficient movement will work your glutes, hamstrings, quads, shoulders and back at the same time.


Deadlift - Barbell Wide Grip

Build lower-body power with this movement.


Inverted Row - Bent Knees

Try this easier variation of the inverted row if you need a little less resistance.


The Best Core Exercise You’re Not Doing

How one move can transform your workout and your performance.


Core Training, Misunderstood

The common definition of core training is all wrong. This video shows why it's more important to train what's known as your body's "pillar."


How to Reduce Back Pain

Sooner or later, you will likely encounter back pain. Here's what to do about it.


Bent Over Row - 1 Arm Dumbbell

This movement will build strength in your upper back, lower back, shoulders and hips.


Pull Up - Wide Overhand Grip

This classic movement will build strength in your biceps, shoulders and upper back.


Bent Over Row - Dumbbell

This movement will build strength in your shoulders, hips and upper and lower back.


X Pull Down

This movement build strength in your shoulders, back and triceps.


Rotational Row - 1 Arm Cable (Stability Ball)

You will feel this strength building movement through your torso rotators, lats, arms and the back of your shoulders.


Quadruped - Alternating Opposites

You will feel this prehab movement through your shoulders, back and stomach.

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