GRACEAMELIA 2024/2025 ACADEMIC YEAR ©2024. ALL RIGHTS
RESERVED. FIRST PUBLISH OCTOBER, 2024
EXOS XPS Prep Study Guide with
Complete Solutions
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
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,GRACEAMELIA 2024/2025 ACADEMIC YEAR ©2024. ALL RIGHTS
RESERVED. FIRST PUBLISH OCTOBER, 2024
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
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RESERVED. FIRST PUBLISH OCTOBER, 2024
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
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