USD has several variants as you've noticed. Motion will support the USDZ format, which simply implies a "zipped" USD file. It contains the geometry, deformation and textures (can also carry other things like audio, but those are not supported by Motion). For some reason as of Blender 2.92 they do not support USDZ export, it's possible they may add it in the future. To convert your Blender models/animations to USDZ there are a couple of options that are all free. :)
Depending on what you are doing I would recommend the following export formats at this time if you are working with Blender.
OBJ- pretty good for non-animated objects (buildings, ridged objects, etc.) this is universally supported by 3D apps, but the texturing structure is pretty old and can be limited. Translation, your textures might not look the same once converted to USDZ, what is used for texture layering has changed a lot in the last 10 years and OBJ is almost 30 years old. It's not bad, just be prepared for some revisions for the materials.
USDA, USDC or GLTF (.glb or .gltf) - These are more modern interchange formats now supported by most 3D software. USDC is probably the preferred USD flavor. I've had better luck with the .glb for animated/rigged 3D objects. I usually export both if i have to (.usdc & .glb) because depending on the software you may get better results in the conversion with one over the other. These are rapidly becoming 3D standards for AR type models.
FBX - This is a more proprietary format that's been around for more than decade. Note, you may have to download special libraries from Autodesk to convert these. I've had mixed results, but you can use this option too.
For making USDZ files, my first recomendation would be Reality Converter, it is free with a developer account sign in (also free). You can convert .obj, .gltf, .fbx and .usd files. I use this frequently for quick conversions or for some basic fixes. It also works well if the 3D software you are using does something funky on export, it happens. Note, you may need to relink your textures, which can be done it the app. This is a good time to point out you should learn about "principled shaders" for materials for that is the preferred way to make textures for USDZ. Search for "Principled Shader" and "Blender Guru" for a great tutorial on the subject.
If you have Xcode installed (again, free) you can use Xcode to convert .obj and .usd files. You can also use Reality Composer to export USDZ scenes, there are a few Preferences you have to use in the app to turn on USDZ export. Reality composer has some "behavior" style tools that can be applied, but they may not be guaranteed to all work. Reality Composer is a bit more for creating ARKit animations than for with Motion.