Title Force Type Category Difficulty Equipment Muscle Groups
Scorpion N/A Stretching Intermediate Ab Mat Hips, Legs, Back, Flexors, Quadriceps, Lower
Bird Dog Alternating Squares Core Athletic Ab Mat Core, Back, Lower
Side Plank w Weight & rotation N/A Core Athletic Ab Mat, Dumbbells Core, Shoulders, Obliques
Seated Stir the Pot Core Athletic Kettlebells, Ab Mat Core, Shoulders, Obliques, Anterior
Modified Levitating Butterfly Core Beginner Ab Mat, Dumbbells Core, Chest
Inverted Row: Pronated-Grip Pull Bodyweight Intermediate Smith Machine, Ab Mat Back, Shoulders, Arms, Upper, Posterior
Side Plank w Weight, Pulse and Leg Lift N/A Core Athletic Ab Mat, Dumbbells Core, Shoulders, Obliques
Explosive Bird Dog N/A Core Athletic Ab Mat Core, Legs, Shoulders, Glutes
Reverse Hyper-Extensions: Stability Ball, Feet Like A Frog Pull Core Intermediate Ab Mat, Swiss Ball Legs, Hips, Glutes
Vertical Leg Press: Smith-Machine, Wide Stance Push Bodybuilding Elite Smith Machine, Ab Mat Legs, Glutes, Hamstrings, Quadriceps
Leg Lifts: To Ceiling N/A Core Beginner Ab Mat Core, Legs
Lying Bicep Curls: E-Z Curl Bar Close-Grip Pull Bodybuilding Intermediate EZ Curl Bar, Cable Crossover Machine, Ab Mat Arms, Biceps, Triceps
Basic Crunches Pull Core Beginner Ab Mat Core, Upper Abs, Lower Abs
Single Leg Drop w static Kettle Bell hold Core Intermediate Kettlebells, Ab Mat Core, Lower Abs
Ball Drop with Shoulders Up N/A Core Intermediate Ab Mat, Medicine Balls Core, Hips, Inside, Lower Abs
Reverse Crunch Pull Core Beginner Yoga Mat, Ab Mat Core, Lower Abs, Upper Abs
Hamstring Curls Pull Exercise Ball Athletic Ab Mat, Swiss Ball Legs, Back, Hamstrings, Lower
Side Plank w Weight and Pulse N/A Core Athletic Ab Mat, Dumbbells Core, Shoulders
Single Leg 90 Knees Pullover Core Intermediate Ab Mat, Kettlebells Core, Back, Lats
Reverse Crunches: Toes on Stability Ball Pull Exercise Ball Athletic Ab Mat, Swiss Ball Core, Hips, Legs, Back, Arms, Lower
Moto Rows: Neutral Grip Pull Bodybuilding Intermediate Cable Crossover Machine, Single D Handle Attachment, Ab Mat, Fat Gripz Back, Lats, Lower
Active El Doa N/A Prehab Intermediate Ab Mat Core, Shoulders, Posterior
Vertical Leg Press: Smith-Machine, Close Stance Push Bodybuilding Elite Ab Mat, Smith Machine Legs, Glutes, Hamstrings, Quadriceps
Dumbbell Pass N/A Dumbbell Athletic Ab Mat, Dumbbells Back, Shoulders, Upper, Traps
Hamstring Curls Single Leg Pull Exercise Ball Elite Ab Mat, Swiss Ball Legs, Core, Back, Hamstrings, Glutes, Calves, Lower