Discover untapped potential on the court and field. Follow the same training techniques we use with professional athletes in this progressive, multi-phase workout series.

Chart your progress as you go. Download the program tracker.

Workout duration: 55 minutes

Equipment:  Dumbbells, a rope or belt, and a foam roll

Phase 1

Begin with laying a solid foundation, building stability and strength and restoring movement patterns. 

Phase 2

Continue to build up your foundation while layering on more strength.

Phase 3

Begin converting strength into explosive power.

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WHO IS EXOS?

EXOS is a leader in proactive health and performance, working with everyone from office employees to pro athletes, students to military personnel. EXOS helps people perform at a high level so they can achieve what matters most to them.

At the heart of our approach are four pillars:

MINDSET

the way you view your life and goals

NUTRITION

how well you nourish your brain and body

MOVEMENT

how cleanly and effectively you move

RECOVERY

how well you return to a balanced state

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