CASE STUDY: INDIVIDUAL

BUILDING A SYSTEM THAT WORKS FOR CLIENTS AND COACHES

CLIENT BENEFITS

! Individualization
! Motivation
! Flexibility

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COACH BENEFITS

! Time/Access to client
! Flexibility
! Connection

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LEARNING OBJECTIVES

! Look at a hypothetical client interaction through the context of the

EXOS Behavior Upgrade Model.

! Review evaluations and benchmarking for an individual client.

! Apply programming implemented within the EXOS Training System,

showing modifications for different goals.

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01 MEET RICK
Case study overview
MEET RICK

! Represents not one specific

client, but any client

! May have a goal of:

– Weight loss
– Pain reduction
– Performance

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EXOS BEHAVIOR UPGRADE MODEL

1 2 3 4 5
STRENGTH OF INTRINSIC MOTIVATION, SELF-EFFICACY, AND RESILIENCE

Cultivating Establishing Starting the Making it Maintaining

Intent a Baseline Journey Sustainable Progress

AUTOMATICITY
EFFECT

THOUGHT ACTION HABIT 7

02 CULTIVATING INTENT
!
!
Emotional Intelligence
Motivational Interviewing
EMOTIONAL INTELLIGENCE

! In her own practice,

Jenny spends time
each week in
introspective
thought to enhance
her empathy.

! She is ready to
“meet Rick where
he is at."

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MOTIVATIONAL INTERVIEWING

OARS
! Jenny begins her consultation by asking Rick open-
ended questions, providing affirmations, reflectively
listening to his answers, and summarizing what he
says.
! Rick feels empowered and in a safe environment.

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MOTIVATIONAL INTERVIEWING

DARN-C
! Jenny begins asking questions utilizing
DARN-C as a framework, looking to elicit
change talk.
! Rick ultimately makes a commitment
statement as he indicates he would like to
take the next steps in working with Jenny.

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MOTIVATIONAL INTERVIEWING

FRAMES
! Jenny utilizes her experience with
FRAMES to make a recommendation.
! The next step is to establish a baseline.

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03 ESTABLISHING A BASELINE
Evaluations and benchmarking
!
!
!
!
Anthropometric
Movement screen
Strength
Cardiovascular
ASSESSMENT

CARDIOVASCULAR
Peak HR, HR recovery
benchmarking

STRENGTH Benchmarking

MOVEMENT SCREEN/PAIN
FMS, pain clearance
movements

ANTHROPOMETRIC
Calipers, photos, tape
measure

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04 STARTING THE JOURNEY
!
!
!
Pain reduction
Weight loss
Performance
CLIENT NEEDS

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SYSTEMS FLEXIBLE AND RESILIENT ACROSS A ROBUST
DIVERISTY OF CONTEXTS
PAIN REDUCTION

MOVEMENT
PILLAR PREPARATION STRENGTH ESD REGENERATION
PREPARATION

20min 10min 10min 15min 5min

LE pain – focus on
Total body splits, Reset length tension
Soft tissue – above glute activation, Yellow and green
isolateral above and below
and below limit neural zones
movements pain site
activation, skipping

UE pain – focus on
Movement screen Red one only if
scap function, Pain-free ROM
correctives tolerated
posture

General strength
Movement pattern Low impact,
focus, static holds,
development concentric only
slow velocity
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PAIN REDUCTION | KNEE PAIN

PILLAR PREP – 20 minutes

Trigger Point - Foot 1 30sec ea
STRENGTH – 10 minutes
Trigger Point - Calf 1 30sec ea
RDL – 1 Arm 1 Leg (DB) 2 8 ea
Trigger Point – Glute Medius 1 30sec ea
Stability Lift 2 8 ea
Trigger Point – Tensor Fascia Latae 1 30sec ea
Split Squat – 3 Position Static Hold 2 15sec ea
Foam Roll - Quadriceps 1 60sec ea
Row – 1 Arm 1 Leg (DB) 2 8ea
Foam Roll - VFO 1 30sec ea
Bent Knee Hamstring Stretch 2 8 ea
Foam Roll - Abductor 1 30sec ea
Glute Bridge - Marching 2 8 ea
Quadruped Rocking 2 8
ESD – 10 minutes
Yellow Zone 1 2min
Squat – Miniband 2 8
Green Zone 3 3min

MOVEMENT PREP – 10 minutes Yellow Zone 3 1min

Yellow Zone 1 1min
Miniband Walking – Lateral Straight Leg 2 10 steps ea
Inverted Hamstring 1 5ea
Knee Hug 1 5ea REGENERATION – 5 minutes
Leg Cradle 1 5ea Foam Roll - Glutes 1 30sec ea

Handwalks 1 5ea Foam Roll - Quadriceps 1 60sec ea

Quad/Hip Flexor Stretch – Half Kneeling 1 5ea Foam Roll - VMO 1 30sec ea

Pillar March 1 10 steps ea

Lateral Pillar March 1 10 steps ea

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WEIGHT LOSS

MOVEMENT
PILLAR PREPARATION STRENGTH ESD REGENERATION
PREPARATION

5min 5min 25min 20min 5min

Total body splits, Green and red

Dictated by strength
No rest isolateral, and zones, alternating Metabolic flush
splits
bilateral movements by day

Circuits, active rest

only complimentary Release tension by
movements, active strength split
only

Hypertrophy, general
strength, metabolic
focus
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WEIGHT LOSS

PILLAR PREP – 5 minutes

Trigger Point – Glute Medius 1 30sec ea
Glute Bridge - Marching 2 8 ea
Plank w/ Arm Lift 2 8 ea
ESD – 15 minutes
MOVEMENT PREP – 5 minutes Yellow Zone 1 2min
Miniband Walking – Lateral Bent Leg 1 10 steps ea Red Zone 4 30sec
Inverted Hamstring 1 4ea Green Zone 4 3min
Knee Hug 1 4ea Yellow Zone 4 30sec
Forward Lunge/Elbow to Instep - Crawling 1 3ea Yellow Zone 1 1min
Pillar Skip 1 10 steps ea
2 Inch Runs 2 5sec
REGENERATION – 5 minutes
Foam Roll - Glutes 1 30sec ea
STRENGTH – 25 minutes Foam Roll - Quadriceps 1 30sec ea
Squat to Press 2 8 Foam Roll - VMO 1 30sec ea
Pillar Bridge 2 30sec Pec Stretch 1 30sec ea
Bench Press – Alternating (DB) 3 8ea Lat Stretch 1 30sec ea
RDL – 2 Arm 1 Leg (DB) 3 8ea
Lateral Pillar Bridge 3 30sec ea
Lateral Lunge 3 8ea
Pulldown – Alternating (Cable) 3 8ea
Rotational Lift 3 8ea

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PERFORMANCE

MOVEMENT
PILLAR PREPARATION STRENGTH ESD REGENERATION
PREPARATION
5min 5min 30min 15min 5min

Total body or upper/

Dictated by strength lower splits; isolateral Green and red zones Reset length tension
By strength split
splits and bilateral alternating by day by strength split
movements

Total body power

block – Alternate
Include skipping and between plyos, Address neural
neural activation medicine ball throws, fatigue
and Olympic lifts and
derivations

Max strength, Power

focus
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PERFORMANCE

PILLAR PREP – 5 minutes

Trigger Point – Glute Medius 1 30sec ea
Glute Bridge - Marching 2 8 ea
ESD – 15 minutes
Plank w/ Arm Lift 2 8 ea
Yellow Zone 1 2min

MOVEMENT PREP – 5 minutes Red Zone 6 30sec

Yellow Zone 6 30sec
Miniband Walking – Lateral Bent Leg 1 10 steps ea
Yellow Zone 1 1min
Inverted Hamstring 1 4ea
Red Zone 4 30sec
Knee Hug 1 4ea
Yellow Zone 4 30sec
Forward Lunge/Elbow to Instep - Crawling 1 3ea
Yellow Zone 1 2min
Pillar Skip 1 10 steps ea
2 Inch Runs 2 5sec
REGENERATION – 5 minutes
STRENGTH – 30 minutes Foam Roll - Glutes 1 30sec ea

Squat to Press Throw (Medicine Ball) 2 6 Foam Roll - Quadriceps 1 30sec ea

Perpendicular Throw (Medicine Ball) 2 10ea Foam Roll - VMO 1 30sec ea

Pull Up 3 5 Pec Stretch 1 30sec ea

Split Squat – Rear Foot Elevated (DB) 3 5ea Lat Stretch 1 30sec ea

Squat Jump 3 3
Rotational Row (Cable) 3 8ea
Lateral Pillar Bridge 3 8ea

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04 MAKING IT SUSTAINABLE
!
!
!
!
Autonomy
Mastery
Purpose
Relatedness
AUTONOMY

Over time, Jenny worries less about the

“instruction” and more about the “experience”.

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MASTERY

COMPLEXITY
Jenny provides appropriate progressions for Rick, keeping
him challenged.

NOVELTY
The progressions, in addition to other challenges Jenny provides, keep
the program fresh. Variability of training keeps Rick engaged.

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PURPOSE

Because she has developed a relationship with Rick and

an understanding of his intrinsic motivation, Jenny is
able to put a relevant “quote of the day” on the
whiteboard for each session.

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RELATEDNESS

! Jenny recognized that there was another member

at the gym with a similar story to Rick’s.
! She connected them one day at the nutrition bar.

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05 MAINTAINING PROGRESS
!
!
Recognition
Regulation
 Emotional Intelligence:
Be aware of your new self

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NEW GOALS

! Having achieved his initial goal,

Rick has discovered a renewed
love for kayaking.
! Rick now has a new goal and
Jenny heads right back to
cultivating intent.

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EXOS BEHAVIOR UPGRADE MODEL

1 2 3 4 5
STRENGTH OF INTRINSIC MOTIVATION, SELF-EFFICACY, AND RESILIENCE

Cultivating Establishing Starting the Making it Maintaining

Intent a Baseline Journey Sustainable Progress

AUTOMATICITY
EFFECT

THOUGHT ACTION HABIT 32