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Blogs

Movement

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

Movement

5 Moves You Can Do Anywhere

FitnessAnywhere.com

Core Performance physical therapist Sue Falsone recently wrote an article for FitnessAnywhere.com featuring five power-boosting movements with the versatile TRX suspension trainer. “One of the biggest challenges for our athletes has been maintaining the same high-quality training sessions they are used to while traveling,” says Falsone. She says this go-anywhere fitness equipment challenges core stability while improving strength and power.

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Tags: Outdoor Recreation, Health, Travel, Stability, TRX, Gear

Movement

Q&A: Building Grip and Forearm Strength

alexindigo / flickr

Q: I'm a beginning climber. My hands and forearms are relatively weak, and cramp up easily. What are the best exercises to increase hand and forearm strength?

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Tags: Q&A, Arms, Hand, Chinup Bar, Outdoor Recreation, Strength

Movement

Q&A: Strength for Kayaking

freewine / flickr

Q: What's the best workout to improve strength for paddling a kayak?

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Tags: Q&A, Outdoor Recreation, Cable Machine, Stability

Movement

The Best Core Exercise You’re Not Doing

Dave Cruz

Looking for a new core exercise? Try the overhead squat. While this may sound like a strange recommendation if you’ve never tried it—after all, squats are best known for building the legs, not the core—research in the lab has shown that squats and deadlifts can activate the ab muscles far better than many traditional ab exercises.

A proper squat requires tremendous coordination of joints, balance, stability and strength. You should feel tension throughout your abs (but still be able to breathe comfortably) if you're doing it right.

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Tags: Prehab, Pillar strength, Stability, Shoulder, Abs, Back, Torso, Lower Body Push, Sports Performance, Resistance Training, Strength, Glutes

Movement

Q&A: Prepare Your Body for Altitude

Q: I would like to conquer Yosemite's Halfdome in a couple months. How can I train for altitude climbing if I live near sea level?

A: The best way to prepare would be to train and sleep at altitude, but the next best thing is to increase your endurance and “cardio strength.” Building “cardio strength” means raising your peak VO2—an indicator of how efficiently your body utilizes oxygen. The higher your VO2, the better shape you’ll be in to handle the altitude. Here’s how to train:

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Tags: Q&A, Energy System Development, Training, Outdoor Recreation, Cardio, Heart Rate Monitor

Movement

An Interval Workout That's Easier on Your Joints

JordanFischer / flickr

Q: I’ve heard interval training is an advanced exercise, like plyometrics performed 1000 times over. Is this true, and if so, how should I work up to intervals?

A: This is true when it comes to running. Running one mile is essentially 1500 plyometric repetitions at two to five times your bodyweight (depending on speed). So a three-mile run would include 4500 reps at very high landing forces through your knees, hips and ankles.

You can avoid those forces to ease the stress on your joints and still perform intervals. In fact, it's possible to perform intervals without doing any traditional cardio exercises whatsoever. Here’s how:

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Tags: Cardio, Conditioning, Heart Rate, Plyometrics, Energy System Development

Movement

Q&A: Getting in Shape for a Backpacking Trip

Aurora Open / Peter McBride / Getty Images

Q: What is the best way for a non-athlete to get back in shape for a backpacking trip? I did the JMT 1.5 years ago successfully. But I have gained weight since and lost muscle tone. I want to hike the Wonderland Trail in 5 months.

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Tags: Stability, Injury Prevention, Balance, Outdoor Recreation, Travel

Movement

Q&A: Keep Making Progress in the Gym

Scott Wachter

Q: What's the single most important factor to keep making progress in the gym?

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Tags: Resistance Training, Build Muscle, Q&A, Strength

Movement

Q&A: Faster 40-Yard Dash Time

Scott Wachter

Q: What are the best exercises for improving my time in the 40-yard dash?

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Tags: Lower Body, Conditioning, Acceleration, Speed, Football, Energy System Development, Training, Outdoor Recreation, Linear Movement

Movement

Most Important Muscles for Runners

aarmono / flickr

Forget the vanity associated with your ab muscles. The muscles with the most upside for runners are your hip muscles, according to new research out of Canada.

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Tags: Outdoor Recreation, Health, Build Muscle, Reduce Pain, Running, Hip, Race

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.