Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Shoulder

Movements

Row - 1 Arm Assisted Stance (TRX)

Build strength in your upper back and shoulders while working your pillar strength.

Movements

Dynamic Plank - Kneeling (TRX)

Give your abs and shoulders a challenge with this pillar strength move.

Movements

Lateral Pillar Bridge (TRX)

Work the side of your torso and improve your pillar strength with this movement.

Movements

Shoulder External Rotation at 30 - Assisted Stance (TRX)

Help guard your shoulders from injury with this prehab movement.

Movements

Pillar Bridge with Shoulder Flexion - Feet in TRX

Develop stability through your shoulders, torso and hips with this unique movement.

Movements

Dynamic Pillar Bridge - Arms in TRX

Build a strong and stable core with this challenging TRX move.

Movements

Pillar Bridge - Arms in TRX

Work your core even harder with this challenging variation to the classic pillar bridge.

Movements

Trigger Point - Deltoid (Ball)

Massage your shoulders to release tension with this move.

Movements

Plank with Arm Lift (TRX)

Build strength and stability in your core with this challenging move.

Movements

Plank with Hip Flexion

Improve your pillar strength through your torso and shoulders with this move.

Movements

T's - Scissor Stance

Actively stretch your chest and shoulders with this move.

Movements

Plank - Running (Slides)

Improve your pillar strength through your torso and shoulders with this move.

Movements

Y's - Stability Ball

Build stability in your shoulders and upper back with this movement.

Movements

T’s - Stability Ball

Build stability in your upper back and shoulders with this challenging movement.

Play Better

Strengthen Your Core for Hoops

Shore up your core to improve your performance on the basketball court.

Movements

Handwalks

Handwalks will stretch your hamstrings while working your shoulders and torso.

Movements

Push-Up - Stability Ball

Adding a stability ball makes this classic move even more intense.

Movements

Pillar Bridge - Lateral Jumping Jack

This difficult movement is the one of the most challenging moves in the Pillar Bridge progression.

Movement

Boot Up Before Your Workout

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

Movements

Sidelying Shoulder Stretch - Internal Rotation

This stretch will help protect the shoulder and the rotator cuff.