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.

Movements

Mini Band - Bent Knee Lateral Walk

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

Training

The Simple Guide to Core Performance Training Phases

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

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.

Movements

Straight Leg Fall Outs

This movement is an effective way to stretch your groin.

Movements

Dorsiflexion Stretch - Half Kneeling

This movement is an effective way to stretch the front of your ankle.

Movements

Pop / Float Skip - Horizontal

This movement will improve the way your foot interacts with the ground, improving your speed and change of direction.

Movements

Crossover Drill - Quick & Stabilize

This movement will help build an explosive change of direction.

Movements

Knee Hug to Forward Lunge - Elbow to Instep

Learn how to properly execute the world's greatest stretch.

Movements

Trunk Rotation - Standing

This exercise is an effective way to warm up throughout your entire body.

Movements

Power Skip - Vertical

You will feel this movement throughout your entire body.

Movements

Pillar March - Linear

This movement works on improving your running mechanics.