Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Tire Jumps: Alternating Sides	Push	Agility	Athletic	Tractor Tire	Legs, Core
Step Ups With A Hop: All On One Leg, Then The Other	Push	Plyometrics	Intermediate	Plyo / Step-up Boxes	Legs, Glutes, Quadriceps, Hamstrings
Medicine Ball Pushups	Push	Bodyweight	Intermediate	Medicine Ball	Chest, Arms, Core, Triceps
Lying Bicep Curls: E-Z Curl Bar Close-Grip	Pull	Bodybuilding	Intermediate	EZ Curl Bar, Cable Crossover Machine, Ab Mat	Arms, Biceps, Triceps
Incline Bench Press: Dumbbell, Neutral-Grip, Two-Arm	Push	Dumbbell	Beginner	Dumbbells	Chest, Upper, Inner
Bird Dog Static	Static	Core	Intermediate	None required	Core, Legs, Glutes
Barbell Sumo Deadlift	Pull	Bodybuilding	Elite	Barbell Bar, Lifting Straps	Legs, Back, Core, Hamstrings
Barbell Shoulder Push Press: Standing, Split Stance	Push	Bodybuilding	Athletic	Barbell Bar, Fat Gripz, Squat Rack	Shoulders, Chest, Arms, Upper, Triceps
Seated Stir the Pot		Core	Athletic	Kettlebells, Ab Mat	Core, Shoulders, Obliques, Anterior
Front Raises: E-Z Curl Bar, Pronated-Grip	Pull	Bodybuilding	Intermediate	EZ Curl Bar, Fat Gripz	Shoulders, Arms, Anterior
Pull-Ups: Machine, Assisted, Close-Grip	Pull	Pull Ups	Beginner	Weight Assisted Chin-Up Machine	Back, Arms, Lats, Upper, Biceps
Bridge 4 Way Glute- Knees Together	N/A	Bodyweight	Beginner	Ab Mat	Legs, Core, Glutes, Hamstrings
Hip Lifts: Weighted, Barbell	Push	Bodybuilding	Athletic	Barbell Bar, Barbell Bar Pad, Flat Bench	Legs, Hips, Glutes, Quadriceps, Hamstrings
Reverse Lunge w Curl	N/A	Dumbbell	Intermediate	Hex Dumbbells (pair)	Legs, Arms, Biceps, Hamstrings
Dips: Machine, Assisted	Push	Bodyweight	Beginner	Weight Assisted Dip Machine	Chest, Arms, Back, Triceps
Sb Push Up	Push	Exercise Ball	Athletic	Swiss Ball	Chest, Core
Jumping Jack Bosu Burpee	N/A	Plyometrics	Elite	Bosu Ball	Chest, Legs, Shoulders
Spartan Switch Lunge	Push	Cardio	Intermediate	Dumbbells	Legs, Core, Shoulders, Posterior
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
High Knee to Front Kick	N/A	Bodybuilding	Beginner	None required	Legs, Core
Swing Lunges	Push	Bodyweight	Athletic	None required	Legs, Hips, Quadriceps, Hamstrings
Barbell Lunges: All On One Leg, Then The Other	Push	Bodybuilding	Athletic	Barbell Bar, Squat Rack	Legs, Quadriceps, Hamstrings, Glutes
Pass Through with Ball		Core	Athletic	Exercise Ball	Core, Upper Abs, Lower Abs