Exos | Formerly Core Performance

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Injury/Pain

What You Need to Know About Pinched Nerves

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

Live Better

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.

Movements

90/90 Stretch with Arm Sweep

Open up your torso and back with this effective stretch.

Movements

Foam Roll - Lats

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

Movements

Row - Assisted Stance (TRX)

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

Movements

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.

Movements

Romanian Deadlift - 1 Arm / 1 Leg - Contralateral

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

Movements

Deadlift - Barbell

Build lower body strength with this classic movement.

Movements

Overhead Squat (Theraband - Mini Band at Knees)

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

Movements

Deadlift - Barbell Wide Grip

Build lower-body power with this movement.

Movements

Inverted Row - Bent Knees

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

Movement

The Best Core Exercise You’re Not Doing

How one move can transform your workout and your performance.

Movement

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."

Injury/Pain

How to Reduce Back Pain

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

Movements

Bent Over Row - 1 Arm Dumbbell

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

Movements

Pull Up - Wide Overhand Grip

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

Movements

Bent Over Row - Dumbbell

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

Movements

X Pull Down

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

Movements

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.

Movements

Quadruped - Alternating Opposites

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

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