EXOS XPS Prep Exam Questions and
Answers (2026/2027) | Complete Study
Guide | Verified Solutions | A+
• 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 -✓✓allow for greater plantar & dorsiflexion
• Purpose of Movement Prep -✓✓optimize performance, prepare for upcoming
movements, reduce injury
• "Proposed" Benefits of the traditional approach -✓✓Increase body temp,
decrease injury, increase body temp, increase post activation potentiation
• What was the traditional approach composed of -✓✓General Warm Up
Static Stretching
Answers (2026/2027) | Complete Study
Guide | Verified Solutions | A+
• 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 -✓✓allow for greater plantar & dorsiflexion
• Purpose of Movement Prep -✓✓optimize performance, prepare for upcoming
movements, reduce injury
• "Proposed" Benefits of the traditional approach -✓✓Increase body temp,
decrease injury, increase body temp, increase post activation potentiation
• What was the traditional approach composed of -✓✓General Warm Up
Static Stretching
