1. What is a method:  one way of doing something 2. What is a system:  a combination of methods that form a cohesive whole 3. EXOS Mission Statement: To provide the finest performance systems, facilities and specialists seamlessly integrated to efficiently & ethically enhance the perfor- mance of our clients/athletes 4. Goals of EXOS:  reduce injury, improve performance, produce results, motivate through education 5. EXOS Pillars: Mindset, Nutrition, Movement, Recovery 6. Mindset:  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 7. Nutrition:  Lifestyle: food is fuel for the body 8. Movement:  Movement without restriction; improve how we move and optimize it 9. Recovery: work + rest = success 10. EXOS process when receiving a new athlete: Evaluate, Isolate, Innervate, Integrate 2 / 24 11. What is the importance of a system: a system allows for various methods to be used to develop optimal performance 12. Steps of the Evaluation Process: Health History, Nutrition History, Movement Screen, Strength & Power Qualities, Speed Qualities, ESD Qualities 13. EXOS Training System: Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength & Power, ESD, Regeneration 14. Define: Pillar: Mobility & stability of the Hips, Torso, Shoulders; prime the nervous system so it can have the most optimal movement possible 15. What are the 3 P's of pillar Prep (Foam roll, Stability/Mobility, Activation: - pattern, position, power 16. Define: Movement Prep (5): General Warm Up, Hip Activation, Dynamic Stretch, Movement Integration, Neural Activation 17. Define Plyometrics: transfer from the weight room to the field w/ speed strength qualities 18. Define Movement Skills: develop specific skills under reactive & non reactive conditions 19. Define: S&P: developing S&P through a movement based approach based on the demands of the athletes sport: training all planes of motion 20. Define: ESD: developing anaerobic & aerobic capacities based on the demands