Exos | Formerly Core Performance

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Movement Preparation

Movements

Handwalks - Football

This movement will help guard against three of the most comment football injuries; shoulder, back and hamstring.

Movements

Power Skip - Horizontal

This movement will increase your speed and power.

Movements

Oblique Crunch - Quadruped

This movement will stretch out the front and back of your torso.

Movements

Walking Lunges

This simple movement will stretch and work your hip flexors, glutes, hamstrings and quads.

Movements

Inverted Hamstring - Moving Forward

This hamstring stretch will also challenge your balance and stability.

Movements

Pillar Skip - Linear - Soccer

Pillar skipping will improve your speed by improving the dynamic flexibility of your hips.

Movements

Inverted Hamstring Stretch - Golf

This movement will improve both the balance and posture critical to a solid address.

Movements

Hip Crossover - Golf

This movement can improve your turn and help you generate more swing speed.

Movements

Leg Cradle - Golf

This movement can stretch out your hips, strengthen your pillar and improve balance.

Movements

Handwalk - Golf

Handwalks are a great stretch and strengthener.

Movements

Stepover Runs - 1 Leg - Shin

This movement will challenge your coordination and be felt throughout your entire body.

Movements

Pillar March - Lateral

This movement will improve the dynamic flexibility of your hips.

Movements

Lateral Lunge - Golf

This exercise will free up your hips and allow you to get a better turn.

Movements

Straight Leg Skip

This Movement Prep exercise will stretch out your hamstrings and get your body ready to move.

Movements

Drop-Step Skip

Get your body ready to move with this Movement Prep exercise.

Movements

Ankle Skip

Get your body ready to move with this Movement Prep exercise.

Movements

Stepover Run - Shin

Get your body ready to move with this movement prep exercise.

Movements

Stepover Run - Knee

This movement prep exercise will get your knees and ankles ready to move.

Movements

Ankle Bound

You will feel this simple movement in your lower leg.

Movements

Forward Lunge Elbow to Instep - Baseball

If you do only one stretch before a game or training, this movement should be it.

New Content

Latest Tagged Movement Preparation

Movement

5 Stretches to Refresh Your Warmup

Try these dynamic stretches to prepare for a better workout.

Play Better

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.