Title Force Type Category Difficulty Equipment Muscle Groups
Chest Press to Alternating Lockout Push Dumbbell Intermediate Dumbbells, Swiss Ball Chest, Legs, Core, Glutes
SB & MB push Up Push Exercise Ball Elite Swiss Ball, Medicine Balls Core, Arms, Chest, Triceps, Inner
SB Push up plank hold Static Exercise Ball Athletic Swiss Ball Core, Chest, Inner
Lateral Rolls N/A Warm Up Beginner Swiss Ball Legs, Core, Glutes
Kneeling Balance On Swiss Ball Agility Athletic Swiss Ball Core, Hips
SB push up w Brace Pull Exercise Ball Intermediate Swiss Ball Chest, Core
SB Push up plank w Leg Lift Static Exercise Ball Elite Swiss Ball Core, Chest, Inner
Reverse Fly on SB Pull Exercise Ball Intermediate Swiss Ball, Dumbbells Shoulders, Back, Posterior, Lower
Hand Plank w Swiss Ball w Leg Lift Static Core Elite Swiss Ball Core, Shoulders, Posterior
Basic Crunches On Stability Ball Pull Core Beginner Swiss Ball Core, Upper Abs, Lower Abs
Hamstring Curls Single Leg Pull Exercise Ball Elite Ab Mat, Swiss Ball Legs, Core, Back, Hamstrings, Glutes, Calves, Lower
Reverse Hyper-Extensions: Bench with Stability Ball, Feet On Ground Pull Core Beginner Flat Bench, Swiss Ball Legs, Hips, Glutes
Reverse Crunches: Shins on Stability Ball Pull Exercise Ball Intermediate Ab Mat, Swiss Ball Core, Legs, Back, Hips, Arms, Lower
Offset Chest Press Core Intermediate Dumbbells, Swiss Ball Chest, Legs, Core, Glutes, Obliques
Single Leg Bridge Right Leg Push Exercise Ball Intermediate Ab Mat, Swiss Ball Legs, Glutes, Hamstrings
Russian Twists w MB Exercise Ball Athletic Swiss Ball, Medicine Balls Core, Legs, Glutes
Roll Out on Ball w Heel Drive Core Athletic Ab Mat, Swiss Ball Core, Back, Lats, Upper Abs
Wall Squats SB Pulsing Static Bodyweight Intermediate Swiss Ball Legs, Glutes
Pass the Ball N/A Exercise Ball Beginner Swiss Ball Core, Upper Abs, Lower Abs
Reverse Hyper-Extensions: Stability Ball on Bench, Feet Like a Frog Pull Exercise Ball Intermediate Flat Bench, Swiss Ball Legs, Back, Hips, Glutes, Lower
Swiss Ball Reverse Crunch Pull Exercise Ball Intermediate Exercise Ball (Swiss Ball) Core, Upper Abs, Lower Abs
Hip Extensions Push Bodyweight Beginner Exercise Ball (Swiss Ball), Flat Bench Legs, Back, Hamstrings, Glutes, Lower
High to low Rope Row Pull Prehab Intermediate Single Cable Grip Attachment, Swiss Ball Back, Shoulders, Upper, Posterior
Lying Opposites N/A Core Intermediate Swiss Ball Core, Back, Shoulders, Lower, Posterior
Reverse Hyper-Extensions: Stability Ball, Feet On Ground Pull Core Intermediate Swiss Ball, Ab Mat Legs, Hips, Glutes