Exos | Formerly Core Performance

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Lower Body


Walking Lunges - Barbell

This active movement will challenge your glutes and legs.


Lateral Bound – Countermovement to Stabilize (Mini Band)

Work your vertical and challenge your stability with this movement.


Reverse Lunge - with Lateral Flexion Moving

This movement will stretch out your hip flexors, glutes, groin and lateral torso muscles.


Lateral Lunge - (1 Rep Per Second)

This fast-paced movement will challenge your lower body and stretch your groin.


Base Rotations

Improve your speed and acceleration by training your body to move from its hub.


Split Squat - Front Barbell

Build strength in your glutes, hamstrings and quads with this lower body exercise.


Movement Skills 101

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


Plyometrics: A Primer

Plyometrics can build power and teach your body to move more efficiently. Here's a guide.


How to Treat a Dislocated Kneecap

What you need to know to make a comeback from this painful sports injury.


Step-ups - Dumbbell

You will feel this movement stretching your hamstrings and challenging your glutes.


Everything You Need to Know About Hip Injuries

From hip flexor strains to hip pointers and hip bursitis, this primer covers them all to help you keep your hips strong and healthy.


All About High Ankle Sprains

How to deal with and reduce your risk for an injury feared by many athletes.


Jumper's Knee: The Complete Guide

How to avoid and treat a common pain among basketball, soccer, and volleyball players.


Q&A: Faster 40-Yard Dash Time

A speedy technique for moving faster on your feet.


The Complete Guide to Stress Fractures

A tiny crack in your bone, called a stress fracture, can occur anywhere but usually affects the lower leg or feet.


The Fastest Workout Known to Man

Don't think you have time to develop speed, quickness and agility? A drill called "rapid response" may change your mind, and your body.


Everything You Need to Know About Shin Splints

Shin splints occur when the bones, muscles, and joints of the lower leg endure constant pounding and stress. Are you susceptible?


How to Heal an Ankle Sprain

The ankle is the most frequently injured part of the body among athletes. Are you at risk for this reoccurring injury?


Forward Lunge Elbow to Instep - Football

This movement will lengthen and strengthen everything in and about your hip.


Lateral Vertical Hop - Continuous Over Hurdle

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