Exos | Formerly Core Performance

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Core Knowledge

Movements

Split Squat - Back Foot Up - Tennis

This movement will build strength and stability in your glutes, hamstrings and quads.

Movements

Split Squat - Barbell

This movement will build strength in your glutes, hamstrings and quads.

Movements

Split Squat - Barbell (1/2 Range)

This movement will build strength in your glutes and hamstrings.

Movements

Split Squat - Baseball

This squat helps develop the leg strength needed to excel at the plate and in the field.

Movements

Split Squat - Dumbbell

This movement will build strength in your glutes, hamstrings, and quads.

Movements

Split Squat - Front Barbell

Build strength in your glutes, hamstrings and quads with this lower body exercise.

Movements

Split Squat - with Rotation (Dowel)

This movement will challenge your glutes, legs and torso.

Movements

Split Squat Jump - Alternating Continuous

This is the final movement in the split jump progression.

Movements

Split Squat Jump - Alternating Continuous - Soccer

This is the final movement in the split jump progression.

Movements

Split Squat Jump - Countermovement - Tennis

This movement will help your elasticity and explosiveness on the court.

Movements

Split Squat to Overhead Press - 1 Arm Dumbbell

Build total-body strength with this movement.

Movements

Split Squat with Hand Support (TRX)

Work your glutes, hamstrings, and quads with this move.

Injury/Pain

Sports Hernia 101

What you need to know to reduce your risk of suffering a sports hernia.

Movements

Square Jumps

The square jumps warm up your body and prepare it for a workout.

Movements

Squat

This classic movement is a great example of an effective bodyweight movement.

Movements

Squat (1 rep per second)

This sped up version of the classic movement will work your glutes, hamstrings and quads.

Movements

Squat - Dumbbell

Perform this movement properly to avoid injury and build strength in your quads, glutes and hamstrings.

Movements

Squat - Front to Press Dumbbell

This exercise will work your total body from your shoulders to your glutes, hamstring and quads.

Movements

Squat - Mini Band

This squat variation will help you focus on and improve your squatting mechanics.

Movements

Squat - Single Leg Balance

The Single Leg Balance Squat will work your glutes, quads and hamstring.