Exos | Formerly Core Performance

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Stability

One Small Change

The Better Posture Workout

Simple exercises and lifestyle tips to improve your posture and help you look leaner, stronger and taller.

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A New Angle on the Water: Stand-Up Paddling

Whether you're looking to join the latest sport movement, improve your fitness, or pick up a fun hobby, check out what stand-up paddling has to offer.

Movements

Romanian Deadlift - 2 Arm 1 Leg

This lift will help lengthen and strengthen your hamstrings.

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.

Movements

Lateral Pillar Bridge with Row

Challenge your upper back and pillar strength with this move.

Movement

Q&A: No Wall for Medicine Ball Throws?

Three ways to build power with medicine balls in any workout space.

Movements

3 Hurdle Drill - Stabilize

This drill will improve your foot quickness and cutting ability.

Movements

Romanian Deadlift - 1 Arm / 1 Leg - Contralateral

This movement will work your glutes, hamstrings and lower back.

Movements

Squat Jump - Countermovement Stabilize

This movement will help improve vertical and elastic power.

Movements

Medicine Ball - Perpendicular Throw - Split Stance

Improve your balance, stability and strength with this move.

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.

Movements

Rotational Chop - Split Squat

This total body exercise will work your legs, abs, shoulders and triceps.

Movements

Overhead Press - Split Squat Alternating Dumbbell

Build strength in your shoulders while challenging the stability in your legs.

Movements

Overhead Press - Scissor Stance 1 Arm Dumbbell

Build strength in your shoulders while challenging your stability.

Movements

Split Squat - with Rotation (Dowel)

This movement will challenge your glutes, legs and torso.

Movements

Glute Bridge - Marching Knee Extension with Cable Activation

This movement will challenge your glutes and core stability.

Movements

Glute Bridge - Marching Hip Flexion with Cable Activation

This movement will challenge both your glutes and core stability.

Movements

Straight Leg Lowering - Supine Alternating with Cable Activation

This movement will stretch your hamstrings and challenge your core stability.

Movements

Glute Bridge - 1 Leg with Cable Activation (Reps)

This movement will challenge both your glutes and core stability.