EDGE
ELITE
LEARN MORE about EXOS at
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THE WORKOUT:
FROM JOE
TO PRO
Below, EXOS provided a single
strength workout built for the
general population but designed
to address the basic needs
of athletes.
Strength Circuit I
Do three rounds of the
following circuit. Rest 90
seconds to two minutes after
the final exercise.
EXERCISE
FORM AND FUNCTION EXOS trainers
With that in mind, EXOS takes the
training principles it applies to pro
athletes and pares them down for
its other clients as appropriate.
Pros move through a workout that
consists of eight distinct phases:
soft-tissue work (called pillar prep),
a traditional warmup (think dynamic
stretches), plyometrics, sport-
specific fitness development,
rotary power (medicine ball work),
strength and power (weightlifting),
energy-systems work (condition-
ing), and regeneration.
Nick Winkelman, EXOS’ director of
movement and education, says
general population clients will run
through pillar prep, movement
prep, rotary power development,
strength and power development,
and regeneration. The three phases
they skip (movement skill develop-
ment, sport-specific fitness, and
energy systems) more directly
correlate to on-field production and
won’t necessarily provide added
benefit. Reinforcing healthy
movement patterns, however,
provides a ton of benefits.
“When people go to the gym,
they’re trying to lose body fat, look
better, and be healthier,” Winkel-
man says. “Those are all valuable
reasons. But one of the things
we’re trying to do with our general
population clients is get them to
understand that movement from a
value-proposition perspective
does so much more than that.”
36
MUSCLE & FITNESS
improve physiques by improving performance.
REPS
Alternating DB Bench Press 8
Single-leg DB RDL* 8
DB Front Squat to Press 8
*Hold one DB in each hand.
Strength Superset
Do the following superset
twice. Rest one minute
between supersets.
EXERCISE
Increased performance is
generally easy to spot—a few more
pounds on your bench, for exam-
ple. If you’re trying to communicate
the benefits of training and eating
for performance to a group of
financial analysts, the benefits
might be less obvious. To illustrate
the point, Totoro compares a
businessperson crisscrossing the
country to the life of a linebacker.
“At the end of the game, the
athlete is dehydrated, has an
electrolyte imbalance, his joints
hurt, and if it’s a night game, he’s
amped, so sleep is a problem,”
Totoro says. “Similarly, at the end
of a cross-country flight, you have
a businessperson sitting in a
pressurized cabin, they’ve got
major electrolyte deficiencies, joint
pains, and their internal clock is
thrown off by time zones. They’re
for different reasons, but the
issues are the same—and their
careers depend on their perfor-
mance after they land.”
FEBRUARY 2016
REPS
Standing Cable Lift* 8
Split-stance DB Curl
to Press 8
*Perform as a reverse woodchopper, going
diagonally upward across your body.
Strength Circuit II
Do two rounds of the following
circuit. Rest 90 seconds to two
minutes after the final exercise.
EXERCISE
REPS
Lateral Hip Bridge* 10
DB Lateral Slide Squat** 8
Single-leg One-arm
DB Row*** 8
Swiss Plate Crunch
(Behind Head) 15
*Set up in a plank position, then roll onto
your forearm and stack your feet, keeping
your hips slightly off the floor. Extend your
hips toward the ceiling from this position.
That’s one rep.
**Hold a pair of dumbbells at shoulders.
As you squat low, slide one foot out to the
side. Repeat for eight reps per side.
***Perform a dumbbell row from a
standing position, with one leg out behind
you. Repeat for eight reps per side.
MICHAEL DARTER