Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Medicine Ball Pushups	Push	Bodyweight	Intermediate	Medicine Ball	Chest, Arms, Core, Triceps
Tire Jumps: Alternating Sides	Push	Agility	Athletic	Tractor Tire	Legs, Core
Lat Pull-Downs: Neutral-Grip	Pull	Bodybuilding	Intermediate	Fat Gripz, Lifting Straps, Lat Bar Attachment	Back, Arms, Lats, Upper, Biceps
3-Way Arm Raise	Pull	Dumbbell	Intermediate	Dumbbells	Arms, Shoulders
Reverse Crunches: Shins on Stability Ball	Pull	Exercise Ball	Intermediate	Ab Mat, Swiss Ball	Core, Legs, Back, Hips, Arms, Lower
Barbell Sumo Deadlift	Pull	Bodybuilding	Elite	Barbell Bar, Lifting Straps	Legs, Back, Core, Hamstrings
Pop Squats	N/A	Plyometrics	Intermediate	None required	Hips, Legs, Glutes
Diamond Jump	N/A	Plyometrics	Elite	None required	Legs
Combo- Side Plank Up and Down w Rotation Stir the Pot Donkey Kick	N/A	Core	Elite	Ab Mat	Core, Back, Upper, Lower
Single Leg Squat On Bosu	N/A	Agility	Athletic	Bosu Ball	Legs, Glutes, Calves
Push Ups - Alternating Hand Release on Medicine Ball	N/A	Bodyweight	Athletic	None required	Chest, Arms, Triceps, Biceps
Incline Bench Press: Dumbbell, Neutral-Grip, Two-Arm	Push	Dumbbell	Beginner	Dumbbells	Chest, Upper, Inner
Incline Curl	Pull	Dumbbell	Beginner	Incline Bench, Dumbbells	Arms, Biceps, Forearms
Lat Pull-Downs: Neutral-Grip, Single-Arm, D-Handle	Pull	Bodyweight	Intermediate	Single D Handle Attachment, Fat Gripz, Lat / Mid Row Machine	Back, Arms, Lats, Biceps
Bird Dog Static	Static	Core	Intermediate	None required	Core, Legs, Glutes
Butt Lifts	Push	Bodyweight	Intermediate	None required	Core, Shoulders, Anterior
SB Push Up w alternating shoulder drop	Push	Exercise Ball	Athletic	Swiss Ball	Chest, Core, Obliques
Supported Leg Extension	Pull	Bodyweight	Intermediate	None required	Core, Lower Abs, Upper Abs
Seated Rows: Neutral-Grip, Single-Arm, D-Handle	Pull	Bodybuilding	Intermediate	Single D Handle Attachment, Fat Gripz, Lifting Straps, Row Machine	Back, Arms, Lats, Lower, Biceps
Tricep Pulldown	Pull	Bodybuilding	Beginner	Revolving V Bar Attachment, Tricep Rope Attachment (Double Grip)	Arms, Triceps, Forearms
Lunge With Weights		Dumbbell	Athletic	None required	Legs, Quadriceps, Glutes
Foam Roller Angels	N/A	Stretching	Beginner	Foam Roller	Back, Shoulders, Upper, Posterior
Barbell Shoulder Press	Push	Bodybuilding	Beginner	None required	Shoulders, Arms, Anterior, Posterior, Triceps
Bent-Over Dumbbell Row: Neutral-Grip	Pull	Dumbbell	Intermediate	Dumbbells, Fat Gripz	Back, Arms, Lower
Preacher Curls: Dumbbell, Single Arm	Pull	Bodybuilding	Intermediate	Dumbbells, Fat Gripz, Preacher Curl Bench	Arms, Biceps, Triceps