Exos Training System-Monse
Exos Training System - *answers *-Pillar prep
-Movement prep (warm up)
-Plyometrics
-Movement skills
-Medball
-Strength and power
-ESD Regeneration
What is a method - *answers *One way of doing something
What is a system - *answers *Combination of methods that form a cohesive whole.
EXOS Mission Statement - *answers *To provide the finest performance in:
-Systems
-Facilities
-Specialists
Seamlessly integrated to efficiently & ethically enhance the performance of our clients/
athletes.
Goals of EXOS - *answers *-Reduce injury
-Improve performance
-Produce results
-Motivate through education
Exos Pillars - *answers *-Mindsent
-Nutrition
-Movement
-Recovery
Mindset - *answers *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.
Movement - *answers *It is movement without Restriction; improve how we move and
optimize it (make it better)
Recovery - *answers *Work+rest=success
Exos process when receiving a new athlete - *answers *-Evaluate
-Isolate
-Innervate
-Integrate
What is the importance of a system? - *answers *A system allows for many methods to
be used to develop optimal performance.
Steps of the evaluation process - *answers *-Health history
,Exos Training System-Monse
-Nutrition history
-Strength and power qualities
-ESD qualities
-Speed qualities
-Movement screen
Exos Training System - *answers *-Pillar prep
-Movement prep
-Plyometrics
-Movement skills
-Medball
-Strength & power
-ESD
-Regeneration
Define: Pillar - *answers *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 - *answers *-Pattern
-Position
-Power
Define: Movement Prep ( 5) - *answers *-General warm up
-Hip Activation
-Dynamic stretch
-Movement integration
-Neural activation
Define Plyometrics - *answers *Transfer from the weight room to the field w/speed
strength qualities.
Define Movement Skills - *answers *Develop specific skills under reactive and non
reactive conditions.
Define S&P - *answers *Developing S&P through a movement based approach on the
demands of the athletes sport; training all planes of motion.
Define ESD (Energy system development) - *answers *Developing anaerobic and
aerobic capacities based on the demands of the sport.
Explain the software vs. hardware of the pillar - *answers *Software is the brain and the
hardware is the muscles.
Explain the joint by joint approach - *answers *-Shoulders--> stability
-Thoracic spine-->mobility
-Lumbar spine--> stability
, Exos Training System-Monse
-Hips-->mobility
-Knees--> stability
-Ankles-->mobility
Pillar Anatomy - *answers *Abs
-Rectus abdominus
-Transverse abdomines
-Obliques
Back
-Erector spine
-Mulifidus
Importance of kinetic linking and velocity (Ex. a golf swing) - *answers *The force
transfers from the hips to trunk and arms.
5 structures that make up the pillar. - *answers *1.)Shoulder/scap
2.)Lumbar spine
3.) Pelvis
4.)Hips
5.)Thoracic spine
Program design soft tissue - *answers *-2-4 muscles, 30-60 sec total (foam roll, trigger
point)
Stability/activation - *answers *-2-4 corrective movements 10 reps (It is exercise
chosen to correct a specific dysfunction)
Define Regeneration - *answers *Optimizing adaptation through fueling, physical &
psychological strategies, & alternative methods.
Pillar body positioning progressions: - *answers *Quadruped, pillar bridge, 1/2
kneeling,tall kneeling, standing.
Purpose of foam roller - *answers *Lengthen soft tissue, increase blood flow.
Tight Calves limit: - *answers *Plantar & dorsiflexion
Tight Glute Med - *answers *Improve hip mobility
Tight Piriformis - *answers *Attaches from the spine, limits hip mobility.
Plantar fascia - *answers *Allow for greater plantar and dorsiflexion.
Purpose of movement prep - *answers *Optimize performance, prepare
Exos Training System - *answers *-Pillar prep
-Movement prep (warm up)
-Plyometrics
-Movement skills
-Medball
-Strength and power
-ESD Regeneration
What is a method - *answers *One way of doing something
What is a system - *answers *Combination of methods that form a cohesive whole.
EXOS Mission Statement - *answers *To provide the finest performance in:
-Systems
-Facilities
-Specialists
Seamlessly integrated to efficiently & ethically enhance the performance of our clients/
athletes.
Goals of EXOS - *answers *-Reduce injury
-Improve performance
-Produce results
-Motivate through education
Exos Pillars - *answers *-Mindsent
-Nutrition
-Movement
-Recovery
Mindset - *answers *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.
Movement - *answers *It is movement without Restriction; improve how we move and
optimize it (make it better)
Recovery - *answers *Work+rest=success
Exos process when receiving a new athlete - *answers *-Evaluate
-Isolate
-Innervate
-Integrate
What is the importance of a system? - *answers *A system allows for many methods to
be used to develop optimal performance.
Steps of the evaluation process - *answers *-Health history
,Exos Training System-Monse
-Nutrition history
-Strength and power qualities
-ESD qualities
-Speed qualities
-Movement screen
Exos Training System - *answers *-Pillar prep
-Movement prep
-Plyometrics
-Movement skills
-Medball
-Strength & power
-ESD
-Regeneration
Define: Pillar - *answers *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 - *answers *-Pattern
-Position
-Power
Define: Movement Prep ( 5) - *answers *-General warm up
-Hip Activation
-Dynamic stretch
-Movement integration
-Neural activation
Define Plyometrics - *answers *Transfer from the weight room to the field w/speed
strength qualities.
Define Movement Skills - *answers *Develop specific skills under reactive and non
reactive conditions.
Define S&P - *answers *Developing S&P through a movement based approach on the
demands of the athletes sport; training all planes of motion.
Define ESD (Energy system development) - *answers *Developing anaerobic and
aerobic capacities based on the demands of the sport.
Explain the software vs. hardware of the pillar - *answers *Software is the brain and the
hardware is the muscles.
Explain the joint by joint approach - *answers *-Shoulders--> stability
-Thoracic spine-->mobility
-Lumbar spine--> stability
, Exos Training System-Monse
-Hips-->mobility
-Knees--> stability
-Ankles-->mobility
Pillar Anatomy - *answers *Abs
-Rectus abdominus
-Transverse abdomines
-Obliques
Back
-Erector spine
-Mulifidus
Importance of kinetic linking and velocity (Ex. a golf swing) - *answers *The force
transfers from the hips to trunk and arms.
5 structures that make up the pillar. - *answers *1.)Shoulder/scap
2.)Lumbar spine
3.) Pelvis
4.)Hips
5.)Thoracic spine
Program design soft tissue - *answers *-2-4 muscles, 30-60 sec total (foam roll, trigger
point)
Stability/activation - *answers *-2-4 corrective movements 10 reps (It is exercise
chosen to correct a specific dysfunction)
Define Regeneration - *answers *Optimizing adaptation through fueling, physical &
psychological strategies, & alternative methods.
Pillar body positioning progressions: - *answers *Quadruped, pillar bridge, 1/2
kneeling,tall kneeling, standing.
Purpose of foam roller - *answers *Lengthen soft tissue, increase blood flow.
Tight Calves limit: - *answers *Plantar & dorsiflexion
Tight Glute Med - *answers *Improve hip mobility
Tight Piriformis - *answers *Attaches from the spine, limits hip mobility.
Plantar fascia - *answers *Allow for greater plantar and dorsiflexion.
Purpose of movement prep - *answers *Optimize performance, prepare
