Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Lateral Movement

Movements

Lateral Bound - Quick & Stabilize

Lateral Bound Quick and Stabilize will teach you how to absorb energy and then release it to make quick and powerful cuts.

Movements

Lateral Bound – Countermovement to Stabilize (Mini Band)

Work your vertical and challenge your stability with this movement.

Training

Movement Skills 101

This Core Performance training component develops your linear, lateral and multidirectional speed.

Play Better

How to Improve Lateral Speed for Basketball

Become a better defender by increasing your lateral speed with these sports performance tips.

Movements

3 Hurdle Drill - Stabilization - Tennis

This movement will improve your foot quickness as well as your cutting.

Movements

Lateral Bound - Stabilization - Football

This exercise will decrease the potential for injury in your knees, hips and ankles and improve performance.

Movements

Lateral Vertical Hop - Continuous Over Hurdle

This movement will improve your vertical leap and stability in your hips and legs.

Movements

Lunge - Lateral Bodyweight

This movement is an effective way to stretch out your groin.

Movements

Lateral Squat - Static Dumbbell

This movement will build stability and strength in your glutes, hamstrings and quads.

Movements

Lateral Shuffle with Overhead Arm Action

You will feel this movement in your glutes, thighs and shoulders.

Movements

Lateral Vertical Hop - Noncountermovement to Stabilization on Box

This movement will work your your stability and vertical ability.

Movements

Medial Vertical Hop - NC to Stabilization on Box

This movement will work on your vertical ability and stability.

Movements

Lateral Lunge to Overhead Press - Dumbbell

This movement will stretch your groin and work your shoulders, hamstrings, quads and glutes.

Movements

Lateral Lunge - Dumbbell

This movement will stretch your groin and work your hamstrings, glutes and quads.

Movements

3 Hurdle Drill - Continuous - Football

This movement will help you develop quick cuts on the field.

Movements

Single Leg Rapid Response - Side/Side Over Line

This movement will challenge your hips, knees, ankles and coordination.

Movements

Mini Band - Straight Leg Lateral Walk - Ankles

This movement will build strength and stability in your glutes.

Movements

Medial Hop - Countermovement to Stabilize

This movement will challenge your balance and stability in your ankles, knees and hips.

Movements

Medial Hop - Double Contact Continuous

This lateral hopping movement will work on the stability in your ankles, knees and hips.

Movements

Medial Hop - Continuous Over Hurdle

This movement will build stability through your ankles, knees and hips.