Exos | Formerly Core Performance

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Core Knowledge


Pillar Skip (In Place) - Endurance

Starting Position

  • Stand with your back straight and arms at your sides


  • Lift the knee and foot of one leg while you lift your opposite arm
  • Drive your foot down to the ground, generate a double foot contact as your opposite foot and knee begin to lift
  • Alternate legs and arms, repeating for the prescribed number of reps while remaining in place

Coaching Keys

  • Maintain perfect posture
  • Keep your toes pulled up to your shins
  • Push your foot through the ground with your hips going into full extension
  • Initiate the movement from your glutes
  • Drive your elbow back as the opposite leg attacks the ground

You Should Feel It

  • Working your entire body

Tags: Running, Mobility, Movement Preparation