EXOS XPS PREP 2025 UPDATE| COMPREHENSIVE QUESTIONS AND
EXOS XPS Prep
VERIFIED ANSWERS (COMPLETE SOLUTIONS) GUARANTEED.
Study online at https://quizlet.com/_59l2w4
SUCCESS|GRADE A+!! (100% ACCURATE) GET IT RIGHT!!
1. What is a method one way of doing something
2. What is a system a combination of methods that form a cohesive whole
3. EXOS Mission State- To provide the finest performance systems, facilities and specialists
ment seamlessly integrated to efficiently & ethically enhance the performance
of our clients/athletes
4. Goals of EXOS reduce injury, improve performance, produce results, motivate through
education
5. EXOS Pillars Mindset, Nutrition, Movement, Recovery
6. 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
7. Nutrition Lifestyle: food is fuel for the body
8. Movement Movement without restriction; improve how we move and optimize it
9. Recovery work + rest = success
10. EXOS process when re- Evaluate, Isolate, Innervate, Integrate
ceiving a new athlete
11. What is the importance a system allows for various methods to be used to develop optimal
of a system performance
12. Steps of the Evaluation Health History, Nutrition History, Movement Screen, Strength & Power
Process Qualities, Speed Qualities, ESD Qualities
13. EXOS Training System Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball,
Strength & Power, ESD, Regeneration
14. Define: Pillar
, EXOS XPS Prep
Study online at https://quizlet.com/_59l2w4
Mobility & stability of the Hips, Torso, Shoulders; prime the nervous
system so it can have the most optimal movement possible
15. What are the 3 P's of pattern, position, power
pillar Prep (Foam roll,
Stability/Mobility, Acti-
vation
16. Define: Movement General Warm Up, Hip Activation, Dynamic Stretch, Movement Integra-
Prep (5) tion, Neural Activation
17. Define Plyometrics transfer from the weight room to the field w/ speed strength qualities
18. Define Movement develop specific skills under reactive & non reactive conditions
Skills
19. Define: S&P developing S&P through a movement based approach based on the
demands of the athletes sport: training all planes of motion
20. Define: ESD developing anaerobic & aerobic capacities based on the demands of
sport
21. Define: Regeneration optimizing adaptation through fueling, physical & psychological strate-
gies, & alternative methods
22. 3 strategies of Pillar mobility, stability, breathing
Prep
23. Explain the software the brain is the software, the bones and muscles are the hardware
vs. hardware of the pil-
lar
24. Explain the Joint by Shoulders: stability
Joint Approach Thoracic Spine: Mobility
, EXOS XPS Prep
Study online at https://quizlet.com/_59l2w4
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
25. Pillar Anatomy Abs: Rectus abdominus, transverse abdominus, obliques
Back: Erector Spine, Multifidus
26. Importance of Kinetic force transfers through the hips, to trunk, to arms
Linking & velocity (ex:
golf swing)
27. 5 Structures that make shoulder/scap
up pillar Lumbar spine
Thoracic Spine
Hips
Pelvis
28. Program Design Soft 2-4 muscles, 30-60s total (foam roll, trigger point)
Tissue
29. Program Design Mobil- 2-4 movements, 5-10reps, 2s holds (PNF)
ity
30. Stability/Activation 2-4 corrective movements, 10reps
31. Pillar Body Positioning Quadruped, Pillar Bridge, 1/2 kneeling, Tall Kneeling, Standing
Progressions:
32. Purpose of foam roller lengthen soft tissue, increase blood flow
33. Tight Calves limit: plantar & dorsiflexion
34. Tight Glute Med improve hip mobility
EXOS XPS Prep
VERIFIED ANSWERS (COMPLETE SOLUTIONS) GUARANTEED.
Study online at https://quizlet.com/_59l2w4
SUCCESS|GRADE A+!! (100% ACCURATE) GET IT RIGHT!!
1. What is a method one way of doing something
2. What is a system a combination of methods that form a cohesive whole
3. EXOS Mission State- To provide the finest performance systems, facilities and specialists
ment seamlessly integrated to efficiently & ethically enhance the performance
of our clients/athletes
4. Goals of EXOS reduce injury, improve performance, produce results, motivate through
education
5. EXOS Pillars Mindset, Nutrition, Movement, Recovery
6. 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
7. Nutrition Lifestyle: food is fuel for the body
8. Movement Movement without restriction; improve how we move and optimize it
9. Recovery work + rest = success
10. EXOS process when re- Evaluate, Isolate, Innervate, Integrate
ceiving a new athlete
11. What is the importance a system allows for various methods to be used to develop optimal
of a system performance
12. Steps of the Evaluation Health History, Nutrition History, Movement Screen, Strength & Power
Process Qualities, Speed Qualities, ESD Qualities
13. EXOS Training System Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball,
Strength & Power, ESD, Regeneration
14. Define: Pillar
, EXOS XPS Prep
Study online at https://quizlet.com/_59l2w4
Mobility & stability of the Hips, Torso, Shoulders; prime the nervous
system so it can have the most optimal movement possible
15. What are the 3 P's of pattern, position, power
pillar Prep (Foam roll,
Stability/Mobility, Acti-
vation
16. Define: Movement General Warm Up, Hip Activation, Dynamic Stretch, Movement Integra-
Prep (5) tion, Neural Activation
17. Define Plyometrics transfer from the weight room to the field w/ speed strength qualities
18. Define Movement develop specific skills under reactive & non reactive conditions
Skills
19. Define: S&P developing S&P through a movement based approach based on the
demands of the athletes sport: training all planes of motion
20. Define: ESD developing anaerobic & aerobic capacities based on the demands of
sport
21. Define: Regeneration optimizing adaptation through fueling, physical & psychological strate-
gies, & alternative methods
22. 3 strategies of Pillar mobility, stability, breathing
Prep
23. Explain the software the brain is the software, the bones and muscles are the hardware
vs. hardware of the pil-
lar
24. Explain the Joint by Shoulders: stability
Joint Approach Thoracic Spine: Mobility
, EXOS XPS Prep
Study online at https://quizlet.com/_59l2w4
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
25. Pillar Anatomy Abs: Rectus abdominus, transverse abdominus, obliques
Back: Erector Spine, Multifidus
26. Importance of Kinetic force transfers through the hips, to trunk, to arms
Linking & velocity (ex:
golf swing)
27. 5 Structures that make shoulder/scap
up pillar Lumbar spine
Thoracic Spine
Hips
Pelvis
28. Program Design Soft 2-4 muscles, 30-60s total (foam roll, trigger point)
Tissue
29. Program Design Mobil- 2-4 movements, 5-10reps, 2s holds (PNF)
ity
30. Stability/Activation 2-4 corrective movements, 10reps
31. Pillar Body Positioning Quadruped, Pillar Bridge, 1/2 kneeling, Tall Kneeling, Standing
Progressions:
32. Purpose of foam roller lengthen soft tissue, increase blood flow
33. Tight Calves limit: plantar & dorsiflexion
34. Tight Glute Med improve hip mobility
