Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Core Knowledge


Absolute Wall Drill - Load & Lift

Starting Position

  • Stand, left side facing wall


  • Place left hand on wall
  • Lift left thigh to parallel and right heel off the ground while maintaining a straight line through the ear, shoulder, hip, knee, and ankle
  • Drop the right heel to the ground, bending the right knee, and dropping the right hip down
  • Raise up to start position, hold, and repeat for prescribed number of repetitions

Coaching Keys

  • Maintain perfect posture, foot directly under thigh, and toes pulled up to shin
  • Contract right glute during hold
  • Keep knee behind toes

You Should Feel It

  • Working the hips, legs, and trunk

Tags: Acceleration, Speed