Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Explosive Bird Dog	N/A	Core	Athletic	Ab Mat	Core, Legs, Shoulders, Glutes
Vertical Leg Press: Smith-Machine, Close Stance	Push	Bodybuilding	Elite	Ab Mat, Smith Machine	Legs, Glutes, Hamstrings, Quadriceps
Seated Stir the Pot		Core	Athletic	Kettlebells, Ab Mat	Core, Shoulders, Obliques, Anterior
Dumbbell Pass	N/A	Dumbbell	Athletic	Ab Mat, Dumbbells	Back, Shoulders, Upper, Traps
Reverse Crunches: Shins on Stability Ball	Pull	Exercise Ball	Intermediate	Ab Mat, Swiss Ball	Core, Legs, Back, Hips, Arms, Lower
Basic Crunches	Pull	Core	Beginner	Ab Mat	Core, Upper Abs, Lower Abs
Grass Hoppers	N/A	Plyometrics	Intermediate	Ab Mat	Legs, Hips, Glutes
Vertical Leg Press: Smith-Machine, Wide Stance	Push	Bodybuilding	Elite	Smith Machine, Ab Mat	Legs, Glutes, Hamstrings, Quadriceps
Hamstring Curls Single Leg	Pull	Exercise Ball	Elite	Ab Mat, Swiss Ball	Legs, Core, Back, Hamstrings, Glutes, Calves, Lower
Cross Knee Crunch	Pull	Core	Beginner	Ab Mat	Core, Chest, Obliques
Single Leg Bridge Right Leg	Push	Exercise Ball	Intermediate	Ab Mat, Swiss Ball	Legs, Glutes, Hamstrings
Single Leg 90 Knees Out Holding Kettle Bell Static		Core	Beginner	Ab Mat, Kettlebells	Core, Back, Lower
Roll Out on Ball w Heel Drive		Core	Athletic	Ab Mat, Swiss Ball	Core, Back, Lats, Upper Abs
Side Plank w Pulse	N/A	Core	Athletic	Ab Mat	Core, Shoulders, Obliques
Supermans		Core	Beginner	Ab Mat	Back, Legs, Lower, Glutes, Hamstrings
Static Side Plank	Static	Core	Intermediate	Ab Mat	Core, Shoulders, Obliques, Posterior
Balanced Stir the Pot, Halo, Tricep Extension and Reverse Crunch		Core	Athletic	Ab Mat, Kettlebells	Core, Back, Lower
Mobility Down Dog	N/A	Stretching	Beginner	Ab Mat	Legs, Back, Hamstrings, Lower, Calves
Single Leg Drop w static Kettle Bell hold		Core	Intermediate	Kettlebells, Ab Mat	Core, Lower Abs
Lying Bicep Curls: E-Z Curl Bar Close-Grip	Pull	Bodybuilding	Intermediate	EZ Curl Bar, Cable Crossover Machine, Ab Mat	Arms, Biceps, Triceps
Reverse Hyper-Extensions: Stability Ball, Feet On Ground	Pull	Core	Intermediate	Swiss Ball, Ab Mat	Legs, Hips, Glutes
Ropes Kneeling	N/A	Cardio	Athletic	Battle Ropes, Ab Mat	Arms, Core
Moto Rows: Pronated Grip	Pull	Bodybuilding	Intermediate	Ab Mat, Single D Handle Attachment, Cable Crossover Machine, Fat Gripz	Back, Lats, Lower
Bridge 4 Way Glute- Knees Together	N/A	Bodyweight	Beginner	Ab Mat	Legs, Core, Glutes, Hamstrings
Hamstring Curls	Pull	Exercise Ball	Athletic	Ab Mat, Swiss Ball	Legs, Back, Hamstrings, Lower