Exos | Formerly Core Performance

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Movement Preparation

Movements

Forward Lunge Half Kneeling Elbow to Instep

This movement is an excellent way to stretch out your glutes, hip flexors and glutes.

Movements

Lunge - Lateral Bodyweight

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

Movements

Trunk Rotation Stretch - Seated - Golf

This movement will stretch your hips and trunk.

Movements

Leg Cradle - Supine

This movement is an effective way to stretch out the outside of your hips.

Movements

Linear Skip & Crossbody Arm Swing

The movement prep exercise will warm up your hips, chest and upper back.

Movements

Linear Skip & Arm Swing

This movement prep exercise will warm up your hips and shoulders.

Movements

Knee Hug to Lunge with Twist - Moving Forward

This movement will stretch your torso, glutes, hamstrings and hip flexors.

Movements

Knee Hug to Lunge - Moving Forward

This movement will stretch out your glutes, hamstrings and hip flexors.

Movements

Knee Hug - Moving

This movement is an excellent way to stretch your glutes and hamstrings.

Movements

Lateral Lunge to Drop Lunge

This movement is an effective way to stretch the outside of your hips and your groin.

Movements

Forward Lunge + Twist (Moving)

This movement is an effective way to stretch your hip flexors and glutes.

Movements

Pillar March - Straight Leg Linear

This movement is an effective way to stretch your hamstrings.

Movements

Straight Leg Fall Outs

This movement is an effective way to stretch your groin.

Movements

Knee Hug Lunge - Football

This movement will stretch out your glutes, hamstrings and hip flexors.

Movements

Backward Lunge & Twist - Football

The backwards lunge and twist can get rid of hip flexor tightness and open up your hips to improve your speed.

Movements

Inverted Hamstring Stretch - Football

This will stretch your hamstring and challenge your balance.

Movements

Hip Crossover - Football

This movement improves your ability for your shoulder and hips to move independently, benefitial for every position in football.

Movements

Lateral Shuffle with Overhead Arm Action

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

Movements

Leg Cradle - Football

This movement will stretch out the muscles of your hip and improve your balance.

Movements

Drop-step Squat

This movement is an effective way to stretch the inside of both of your thighs.

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Latest Tagged Movement Preparation

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Warm Up Like the German National Team

Mark Verstegen shared one of the warm-up routines he used to prepare the German men's national team for the World Cup with The New York Times.

Movements

Deep Squat to Hamstring Stretch

This move will loosen up your glutes and hamstrings.

Movements

Drop Lunge

Prepare to train by stretching the outside of your hips.

Movements

Handwalk - Moving Backward

Work your shoulders and torso while stretching your hamstrings.

Movements

Sumo Squat

This simple move is a great way to stretch your groin and prepare your glutes, quads, and hamstrings for training.