Exos | Formerly Core Performance

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Mobility

Movements

Scapular Push-up - Tripod

Strengthen and improve the mobility of the small, yet important stabilizing muscles in your shoulders and upper back.

Movements

Scapular Push-up - Quadruped

Strengthen and improve the mobility of the small, yet important stabilizing muscles in your shoulders and upper back.

Movements

Trunk Rotation to Lateral Flexion - Seated (Progressive)

Improve the mobility of your back and torso with this dynamic stretch.

Play Better

The Best Stretches for Rock Climbers

Become a better climber with these three warm-up moves.

Movement

5 Stretches to Refresh Your Warm-Up

Try these dynamic stretches to prepare for a better workout.

Play Better

How to Reduce Back Pain From Cycling

This progression of Romanian deadlifts will help cyclists ride with less pain.

Play Better

How to Loosen Up Tight Hips From Cycling

Avid cyclists don't need to live with pain and tightness. Loosen up with this advice.

The Performance Life

Improve Your Posture for a Better Workout

Core Performance founder Mark Verstegen explains the number one thing you can do right now to improve your exercise technique.

Movements

Mini Band - Bent Knee Lateral Walk

Challenge your glutes and improve your ability to move laterally with this move.

Movement

Boot Up Before Your Workout

Core Performance founder Mark Verstegen shows how to master the world's second-greatest stretch.

Movement

The Most Overlooked Area for Women

In this excerpt from his new book, Core Performance Women, Mark Verstegen explains why training your hips can reduce injuries and improve your performance.

Training

The Simple Guide to Core Performance Training Phases

A useful primer to help guide you through each phase of Core Performance training programs.

One Small Change

Why Stretch?

Imprisoned by his own inflexibility, contributing writer Joe Kita decides to take action.

Movements

T-Hip Rotations

This dynamic flexibility movement will stretch the inside and outside of the hip.

Movements

Floor Posture Slides

This prehab movement will challenge the mobility in your shoulder.

Movements

Crossover Drill - Continuous - Football

The continuous crossover drill is one of the most demanding and beneficial exercises you can do.

Movements

Ankle Dorsiflexion (Theraband)

This movement will challenge the coordination in your ankle.

Movements

Ankle PNF D1.1 (Theraband)

This movement will challenge your coordination in your ankle.

Movements

Heel Walks

This movement will work the muscles in your lower leg.

Movements

Toe Walks

This movement will work the muscles in your lower leg.