EXOS XPS Prep Questions & Reliable Answers
2025/2025 Graded A+
What is a method - ANSWER one way of doing something
What is a system - ANSWER a combination of methods that form a cohesive whole
EXOS Mission Statement - ANSWER To provide the finest performance systems,
facilities and specialists seamlessly integrated to efficiently & ethically enhance the
performance of our clients/athletes
Goals of EXOS - ANSWER reduce injury, improve performance, produce results,
motivate through education
EXOS Pillars - ANSWER Mindset, Nutrition, Movement, Recovery
Mindset - ANSWER 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 - ANSWER Lifestyle: food is fuel for the body
Movement - ANSWER Movement without restriction; improve how we move and
optimize it
Recovery - ANSWER work + rest = success
EXOS process when receiving a new athlete - ANSWER Evaluate, Isolate,
Innervate, Integrate
What is the importance of a system - ANSWER a system allows for various
methods to be used to develop optimal performance
Steps of the Evaluation Process - ANSWER Health History, Nutrition History,
Movement Screen, Strength & Power Qualities, Speed Qualities, ESD Qualities
EXOS Training System - ANSWER Pillar Prep, Movement Prep, Plyometrics,
Movement Skills, Medball, Strength & Power, ESD, Regeneration
Define: Pillar - ANSWER 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 - ANSWER
pattern, position, power
, Define: Movement Prep (5) - ANSWER General Warm Up, Hip Activation, Dynamic
Stretch, Movement Integration, Neural Activation
Define Plyometrics - ANSWER transfer from the weight room to the field w/ speed
strength qualities
Define Movement Skills - ANSWER develop specific skills under reactive & non
reactive conditions
Define: S&P - ANSWER developing S&P through a movement based approach
based on the demands of the athletes sport: training all planes of motion
Define: ESD - ANSWER developing anaerobic & aerobic capacities based on the
demands of sport
Define: Regeneration - ANSWER optimizing adaptation through fueling, physical &
psychological strategies, & alternative methods
3 strategies of Pillar Prep - ANSWER mobility, stability, breathing
Explain the software vs. hardware of the pillar - ANSWER the brain is the software,
the bones and muscles are the hardware
Explain the Joint by Joint Approach - ANSWER Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
Pillar Anatomy - ANSWER Abs: Rectus abdominus, transverse abdominus,
obliques
Back: Erector Spine, Multifidus
Importance of Kinetic Linking & velocity (ex: golf swing) - ANSWER force transfers
through the hips, to trunk, to arms
5 Structures that make up pillar - ANSWER shoulder/scap
Lumbar spine
Thoracic Spine
Hips
Pelvis
Program Design Soft Tissue - ANSWER 2-4 muscles, 30-60s total (foam roll,
trigger point)
Program Design Mobility - ANSWER 2-4 movements, 5-10reps, 2s holds (PNF)
Stability/Activation - ANSWER 2-4 corrective movements, 10reps
2025/2025 Graded A+
What is a method - ANSWER one way of doing something
What is a system - ANSWER a combination of methods that form a cohesive whole
EXOS Mission Statement - ANSWER To provide the finest performance systems,
facilities and specialists seamlessly integrated to efficiently & ethically enhance the
performance of our clients/athletes
Goals of EXOS - ANSWER reduce injury, improve performance, produce results,
motivate through education
EXOS Pillars - ANSWER Mindset, Nutrition, Movement, Recovery
Mindset - ANSWER 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 - ANSWER Lifestyle: food is fuel for the body
Movement - ANSWER Movement without restriction; improve how we move and
optimize it
Recovery - ANSWER work + rest = success
EXOS process when receiving a new athlete - ANSWER Evaluate, Isolate,
Innervate, Integrate
What is the importance of a system - ANSWER a system allows for various
methods to be used to develop optimal performance
Steps of the Evaluation Process - ANSWER Health History, Nutrition History,
Movement Screen, Strength & Power Qualities, Speed Qualities, ESD Qualities
EXOS Training System - ANSWER Pillar Prep, Movement Prep, Plyometrics,
Movement Skills, Medball, Strength & Power, ESD, Regeneration
Define: Pillar - ANSWER 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 - ANSWER
pattern, position, power
, Define: Movement Prep (5) - ANSWER General Warm Up, Hip Activation, Dynamic
Stretch, Movement Integration, Neural Activation
Define Plyometrics - ANSWER transfer from the weight room to the field w/ speed
strength qualities
Define Movement Skills - ANSWER develop specific skills under reactive & non
reactive conditions
Define: S&P - ANSWER developing S&P through a movement based approach
based on the demands of the athletes sport: training all planes of motion
Define: ESD - ANSWER developing anaerobic & aerobic capacities based on the
demands of sport
Define: Regeneration - ANSWER optimizing adaptation through fueling, physical &
psychological strategies, & alternative methods
3 strategies of Pillar Prep - ANSWER mobility, stability, breathing
Explain the software vs. hardware of the pillar - ANSWER the brain is the software,
the bones and muscles are the hardware
Explain the Joint by Joint Approach - ANSWER Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
Pillar Anatomy - ANSWER Abs: Rectus abdominus, transverse abdominus,
obliques
Back: Erector Spine, Multifidus
Importance of Kinetic Linking & velocity (ex: golf swing) - ANSWER force transfers
through the hips, to trunk, to arms
5 Structures that make up pillar - ANSWER shoulder/scap
Lumbar spine
Thoracic Spine
Hips
Pelvis
Program Design Soft Tissue - ANSWER 2-4 muscles, 30-60s total (foam roll,
trigger point)
Program Design Mobility - ANSWER 2-4 movements, 5-10reps, 2s holds (PNF)
Stability/Activation - ANSWER 2-4 corrective movements, 10reps
