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Blogs

Movement

Use the advice in this blog to get active, move better, gain strength, and build muscle.

Movement

Q&A: How Long Should I Rest Between Exercises?

Dave Cruz

Q: How long should I rest between sets and exercises in my training program?

A: There are no rest periods specifically prescribed in Core Performance training programs. Keep your rest between sets and exercises to a minimum, but don’t rush. If you feel like you’re unable to maintain proper technique, you may need to rest briefly or decrease the amount of weight that you’re lifting. That’s OK. As your movement quality, strength, and overall fitness improve, you’ll be able to cut down on rest time, with the goal of moving swiftly between exercises.

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Tags: Q&A, Training

Movement

New Way to Torch Fat: Cardio Strength Training

People often view strength training and cardio work as inherently different, not part of an integrated system. Some advocates of strength training all but ignore cardio and vice versa. Both are important, of course. In his new book, Cardio Strength Training, Robert dos Remedios, MA, C.S.C.S., provides an intense but simple strength program that packs a cardio wallop. Dos Remedios is the head strength and conditioning coach at College of the Canyons in Santa Clarita, California. He spoke recently with CorePerformance.com.

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Tags: Total Body, Strength, Cardio, Conditioning, Weight Loss, Heart Rate, Training

Movement

Improve Your Warm-Up with Vibration Training

In this video, performance specialist Nick Winkelman demonstrates how to incorporate vibration training into your warm-up to prepare your body for an effective workout. Using the inverted hamstring stretch as an example, Winkelman explains how performing dynamic stretches on a vibrating platform will better prepare your muscles for activity.

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Tags: Stretching, Flexibility, Vibration, Hamstrings, Movement Preparation

Movement

The Most Overlooked Area for Women

Dave Cruz

Hip stability might be the number one issue facing women when it comes to injuries and ailments. Injuries of the anterior cruciate ligament (ACL) of the knee have reached epidemic proportions among young women, and not just athletes. Nobody can pinpoint a reason, with theories ranging from the increased physical nature of women’s sports to biomechanical issues to a possible tie-in to menstrual cycles.

ACL injuries lead to other knee problems, along with shin splints, stress fractures and other injuries. ACL injuries often are related to a lack of stability and mobility in the hips; the knee moves to compensate for the hip.

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Tags: Women, Glutes, Mobility, Stability, Hip

Movement

Best Training Tips of the Year

Scott Wachter

The coaches at Core Performance have provided hundreds of innovative tips for all types of fitness and sports performance goals. Use their best advice to take your training to the next level this year.

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Tags: Total Body, Training, Sports Performance, Resistance Training

Movement

Master the Overhead Squat

Dave Cruz

Q: What's the proper technique for an overhead squat?

A: If you do it right, the overhead squat is an effective movement for your legs, hips, shoulders, even your abs. But it's a challenging move. To get used to the basic squatting pattern, you may want to start with a bodyweight squat with your hands out in front of you.

When trying to perform an overhead squat, a lot of people either shift their weight too far forward onto their toes or back onto their heels, among other mistakes. You want to aim to keep your weight balanced over the middle of your arches, with your arms over your feet.

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Tags: Torso, Lower Body Push, Strength, Glutes

Movement

Shore Up Your Hips with Vibration Training

Here's an easy way to take your glute bridge to a new level: Do it with your heels on a vibrating platform. It can help train your hips and glutes more effectively. In this video, performance specialist Nick Winkelman explains a simple exercise progression using vibration training.

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Tags: Hip, Torso, Training, Vibration, Glutes, Stability

Movement

Small Steps to Big Change

Kohei Hara / Getty Images

One of the four key areas we focus on at Core Performance is "movement." Along with mindset, nutrition and recovery, bringing more—and better—movement into your daily routine will ultimately help you feel better, look better, and move more freely with less pain and greater vitality.

When contributor writer Joe Kita wore a pedometer for the first time, he realized that his workout was not enough, and, worse, his concept of fitness was all wrong. Despite having run marathons and biked centuries, the work-at-home writer was barely moving.

In the five-part series that follows, Kita consults with top fitness experts to find out what it really means to be fit and active. His advice goes far beyond the usual clichés of taking the stairs (still important) and results in a practical, actionable strategy to live better. Read on to see how Kita learned to change a lifestyle that was turning him sedentary, and how you can, too.

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Tags: Energy, Longevity, Health, Walking, Gear

Movement

Training for the Great Outdoors

iwona_kellie / flickr

As an outdoor athlete, you don't have the benefit of a waxed hardwood floor or a manicured field. Your playing surface is the elements, and when your opponent is unpredictable and unstable, you need to be fully prepared. Build strength and increase your resistance to injury with tips from our performance specialists on everything from rock climbing to surfing.

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Tags: Shoulder, Arms, Torso, Injury Prevention, Outdoor Recreation

Movement

Q&A: Workouts Versus Programs: What's the Difference?

Dave Cruz

Q: What's the difference between workouts and training programs?

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Tags: Q&A, Goals, Training, Sports Performance

Blogs

Movement

5 Stretches to Refresh Your Warmup

Try these dynamic stretches to prepare for a better workout.

Live Better

Feeling Uninspired? Take a Walk

When you feel your creativity lacking, taking a walk can help you find inspiration, according to a small study from Stanford University researchers.

Nutrition

Q&A: Supplements for Vegetarian Bodybuilders

Three things to know if you train hard and don't eat meat.

Well at Work

Survey: American Employees Skipping Vacation Days for Work

A new survey found that only 25 percent of employees with paid time off took advantage of it in 2013.

The Performance Life

5 Tips to Build Teamwork and Fun Through Obstacle Racing

Here's what you need to know about using obstacle races to build teamwork at work.