EXOS XPS Prep Q&A 2024/2025 with complete solution
What is a method
one way of doing something
What is a system
a combination of methods that form a cohesive whole
EXOS Mission Statement
To provide the finest performance systems, facilities and specialists seamlessly
integrated to efficiently & ethically enhance the performance of our clients/athletes
Goals of EXOS
reduce injury, improve performance, produce results, motivate through education
EXOS Pillars
Mindset, Nutrition, Movement, Recovery
Mindset
why you do what you do; you're "IT", having an understanding of what you want to do
and what you need to achieve it
Nutrition
Lifestyle: food is fuel for the body
Movement
Movement without restriction; improve how we move and optimize it
Recovery
work + rest = success
EXOS process when receiving a new athlete
Evaluate, Isolate, Innervate, Integrate
What is the importance of a system
a system allows for various methods to be used to develop optimal performance
Steps of the Evaluation Process
Health History, Nutrition History, Movement Screen, Strength & Power Qualities, Speed
Qualities, ESD Qualities
EXOS Training System
Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength & Power,
ESD, Regeneration
Define: Pillar
Mobility & stability of the Hips, Torso, Shoulders; prime the nervous system so it can
have the most optimal movement possible
What are the 3 P's of pillar Prep (Foam roll, Stability/Mobility, Activation
pattern, position, power
Define: Movement Prep (5)
General Warm Up, Hip Activation, Dynamic Stretch, Movement Integration, Neural
Activation
Define Plyometrics
transfer from the weight room to the field w/ speed strength qualities
Define Movement Skills
develop specific skills under reactive & non reactive conditions
Define: S&P
, developing S&P through a movement based approach based on the demands of the
athletes sport: training all planes of motion
Define: ESD
developing anaerobic & aerobic capacities based on the demands of sport
Define: Regeneration
optimizing adaptation through fueling, physical & psychological strategies, & alternative
methods
3 strategies of Pillar Prep
mobility, stability, breathing
Explain the software vs. hardware of the pillar
the brain is the software, the bones and muscles are the hardware
Explain the Joint by Joint Approach
Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
Pillar Anatomy
Abs: Rectus abdominus, transverse abdominus, obliques
Back: Erector Spine, Multifidus
Importance of Kinetic Linking & velocity (ex: golf swing)
force transfers through the hips, to trunk, to arms
5 Structures that make up pillar
shoulder/scap
Lumbar spine
Thoracic Spine
Hips
Pelvis
Program Design Soft Tissue
2-4 muscles, 30-60s total (foam roll, trigger point)
Program Design Mobility
2-4 movements, 5-10reps, 2s holds (PNF)
Stability/Activation
2-4 corrective movements, 10reps
Pillar Body Positioning Progressions:
Quadruped, Pillar Bridge, 1/2 kneeling, Tall Kneeling, Standing
Purpose of foam roller
lengthen soft tissue, increase blood flow
Tight Calves limit:
plantar & dorsiflexion
Tight Glute Med
improve hip mobility
Tight Piriformis
attaches from hip to spine, limits hip mobility
Plantar Fascia
What is a method
one way of doing something
What is a system
a combination of methods that form a cohesive whole
EXOS Mission Statement
To provide the finest performance systems, facilities and specialists seamlessly
integrated to efficiently & ethically enhance the performance of our clients/athletes
Goals of EXOS
reduce injury, improve performance, produce results, motivate through education
EXOS Pillars
Mindset, Nutrition, Movement, Recovery
Mindset
why you do what you do; you're "IT", having an understanding of what you want to do
and what you need to achieve it
Nutrition
Lifestyle: food is fuel for the body
Movement
Movement without restriction; improve how we move and optimize it
Recovery
work + rest = success
EXOS process when receiving a new athlete
Evaluate, Isolate, Innervate, Integrate
What is the importance of a system
a system allows for various methods to be used to develop optimal performance
Steps of the Evaluation Process
Health History, Nutrition History, Movement Screen, Strength & Power Qualities, Speed
Qualities, ESD Qualities
EXOS Training System
Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength & Power,
ESD, Regeneration
Define: Pillar
Mobility & stability of the Hips, Torso, Shoulders; prime the nervous system so it can
have the most optimal movement possible
What are the 3 P's of pillar Prep (Foam roll, Stability/Mobility, Activation
pattern, position, power
Define: Movement Prep (5)
General Warm Up, Hip Activation, Dynamic Stretch, Movement Integration, Neural
Activation
Define Plyometrics
transfer from the weight room to the field w/ speed strength qualities
Define Movement Skills
develop specific skills under reactive & non reactive conditions
Define: S&P
, developing S&P through a movement based approach based on the demands of the
athletes sport: training all planes of motion
Define: ESD
developing anaerobic & aerobic capacities based on the demands of sport
Define: Regeneration
optimizing adaptation through fueling, physical & psychological strategies, & alternative
methods
3 strategies of Pillar Prep
mobility, stability, breathing
Explain the software vs. hardware of the pillar
the brain is the software, the bones and muscles are the hardware
Explain the Joint by Joint Approach
Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
Pillar Anatomy
Abs: Rectus abdominus, transverse abdominus, obliques
Back: Erector Spine, Multifidus
Importance of Kinetic Linking & velocity (ex: golf swing)
force transfers through the hips, to trunk, to arms
5 Structures that make up pillar
shoulder/scap
Lumbar spine
Thoracic Spine
Hips
Pelvis
Program Design Soft Tissue
2-4 muscles, 30-60s total (foam roll, trigger point)
Program Design Mobility
2-4 movements, 5-10reps, 2s holds (PNF)
Stability/Activation
2-4 corrective movements, 10reps
Pillar Body Positioning Progressions:
Quadruped, Pillar Bridge, 1/2 kneeling, Tall Kneeling, Standing
Purpose of foam roller
lengthen soft tissue, increase blood flow
Tight Calves limit:
plantar & dorsiflexion
Tight Glute Med
improve hip mobility
Tight Piriformis
attaches from hip to spine, limits hip mobility
Plantar Fascia
