Exos | Formerly Core Performance

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Core Knowledge

Workouts

Increase Your Vertical

Use this combination of explosive jumping drills and strength building exercises to improve your vertical leap.

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Equipment

Training

Movement Prep

Movements Sets Reps
Increase blood flow, elongate muscles actively, and activate your nervous system
Glute Bridge - 1 Leg 01 08 reps each Play Video

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Handwalks 01 04 reps each Play Video

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Forward Lunge Elbow to Instep 01 04 reps each Play Video

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2 Inch Runs - Moving Forward 02 05 seconds each Play Video

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Plyometrics

Movements Sets Reps
Improve your power and elasticity
Squat Jump - Non Countermovement 02 04 reps each Play Video

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Squat Jump - Countermovement Stabilize - Endurance 02 04 reps each Play Video

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Box Blast - Continuous 02 05 reps each Play Video

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Medicine Ball - Granny Toss - Reverse 02 05 reps each Play Video

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Strength

Movements Sets Reps
Build a foundation of strength and power to build your vertical
Hip Flexion - Quadruped Rocking 04 06 reps each Play Video

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Front Squat - Barbell 04 06 reps each Play Video

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Hamstring Stretch - Supine Bent Knee 04 08 reps each Play Video

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Romanian Deadlift - 2 Arm / 1 leg Dumbbell 04 06 reps each Play Video

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Tags: Football, Volleyball, Basketball, Plyometrics, Power, Sports Performance

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Train to Run Farther, Faster

A training plan for the intermediate runner, this workout session will improve your movement efficiency.

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