Exos | Formerly Core Performance

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Core Knowledge

Workouts

Build Total-Body Strength

Boost strength and gain muscle with this full-body routine.

Scott Wachter

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Equipment

Training

Movement Prep

Movements Sets Reps
Get the most out of your warmup with these quick exercises.
Inverted Hamstring Stretch 01 05 reps each Play Video

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Knee Hug - Moving 01 05 reps each Play Video

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Lateral Squat - Low 01 05 reps each Play Video

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Forward Lunge Elbow to Instep 01 05 reps each Play Video

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Strength Circuit #1

Movements Sets Reps
Circuit: Perform each movement in succession with little or no rest between moves.
Bench Press - Alternating Dumbbell 03 08 reps each Play Video

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Romanian Deadlift - 2 Arm / 1 leg Dumbbell 03 08 reps each Play Video

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Squat - Front to Press Dumbbell 03 08 reps each Play Video

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Strength Superset

Movement Sets Reps
Perform one movement after another without resting between moves. Rest 60 seconds, then repeat the superset.
Cable Lift - Standing 02 08 reps each Play Video

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Split Dumbbell Curl to Press 02 05 reps each Play Video

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Strength Circuit #2

Movement Sets Reps
Circuit: Perform each movement in succession with little or no rest between moves.
Pillar Bridge - Lateral Dynamic 02 10 reps each Play Video

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Lateral Squat - Dumbbell (Slide) 02 08 reps each Play Video

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Row - 1 Arm / 1 Leg Ipsilateral Dumbbell 02 08 reps each Play Video

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Physioball Plate Crunch (Behind Head) 02 15 reps each Play Video

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Tags: Total Body, Resistance Training, Strength, Build Muscle

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