Exos | Formerly Core Performance

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Workouts

Increase Your Power

Use this total-body power workout to increase your explosiveness on the field or on the court.

Scott Wachter

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Equipment

Training

Movement Prep

Movements Sets Reps
Glute Bridge - Marching 01 06 reps each Play Video

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Hip Abduction - Sidelying 01 10 reps each Play Video

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Tinioca 01 10 reps each Play Video

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Trunk Rotation - Standing 01 06 Play Video

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Drop Lunge 01 06 reps each Play Video

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Knee Hug to Forward Lunge - Elbow to Instep 01 06 reps each Play Video

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Lateral Lunge - Moving 01 06 reps each Play Video

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Inverted Hamstring Stretch (Backward) - Endurance 01 06 reps each Play Video

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Heel to Butt - Moving Forward with Arm Reach 01 06 reps each Play Video

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Base Pogo - Side to Side Over Line 02 05 seconds each Play Video

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Medicine Ball

Movements Sets Reps
Medicine Ball - Chest Pass - Kneeling 01 10 reps each Play Video

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Medicine Ball - Overhead Throw - Kneeling 01 10 reps each Play Video

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Medicine Ball - Perpendicular Throw - Kneeling 01 10 reps each Play Video

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Medicine Ball - Parallel Throw - Kneeling 01 10 reps each Play Video

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Plyometrics

Movements Sets Reps
Squat Jump - Countermovement Stabilize - Endurance 01 05 reps each Play Video

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Base Pogo - In Place 01 08 reps each Play Video

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Power Skip - Vertical 01 05 reps each Play Video

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Lateral Bound - Quick & Stabilize - Soccer 01 04 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.
Quad / Hip Flexor Stretch - Kneeling - Endurance 04 05 reps each Play Video

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Squat Jump - Continuous 04 04 reps each Play Video

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Strength Circuit #1

Movement Sets Reps
Circuit: Perform each movement in succession with little or no rest between moves.
Lat Stretch - Rack 04 06 reps each Play Video

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Lat Stretch - Rack 04 05 reps each View Details
Medicine Ball - Overhead Slam 04 04 reps each Play Video

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Reverse Crunch - Stability Ball 02 05 reps each Play Video

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Romanian Deadlift - 2 Arm / 1 leg Dumbbell 02 06 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.
Pec Stretch - Rack 02 06 reps each Play Video

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Bench Press - Incline Dumbbell 02 06 reps each Play Video

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Push-up - Plyometric Bench 02 04 Play Video

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Lateral Flexion (Off Bench) 02 08 reps each Play Video

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Rotational Row - 1 Arm Cable Kneeling 02 05 reps each Play Video

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Front Squat - Barbell 04 05 Play Video

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Regeneration

Movement Sets Reps
Front Squat - Barbell 1 1 minute each View Details
Foam Roll - Adductor 1 1 minute each Play Video

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Foam Roll - Hamstring 1 1 minute each Play Video

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Quad / Hip Flexor Stretch - Kneeling - Endurance 1 10 reps each Play Video

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Rope Stretch - Straight Leg Hamstring 1 10 reps each Play Video

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Foam Roll - IT Band 1 1 minute each Play Video

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Tags: Sports Performance, Medicine Ball, Plyometrics, Power

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