Exos | Formerly Core Performance

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Core Knowledge


Reach, Roll and Lift - Foam Roll


  • Sit on your heels with your arms straight and the backs of your hands on a foam roll.
  • Roll the foam roll forward while keeping your hips back as your chest drops toward the floor. Hold for 2 seconds.
  • Relax and return to the starting position.
  • Continue for the remainder of the set.

Coaching Tip

  • Exhale as you roll forward.

Feel It

  • Stretching your upper back and shoulders.