Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
SB Push Up w alternating shoulder drop	Push	Exercise Ball	Athletic	Swiss Ball	Chest, Core, Obliques
Bosu Opposite Arm And Leg Curl To Press		Agility	Athletic	Bosu Ball, Dumbbells	Legs, Shoulders, Calves
Horizontal Leg Press: Wide Stance	Push	Bodybuilding	Intermediate	Leg Press Machine	Legs, Hamstrings, Glutes, Quadriceps
Foam Roller Angels	N/A	Stretching	Beginner	Foam Roller	Back, Shoulders, Upper, Posterior
Bent-Over Dumbbell Row: Neutral-Grip	Pull	Dumbbell	Intermediate	Dumbbells, Fat Gripz	Back, Arms, Lower
Lunge With Weights		Dumbbell	Athletic	None required	Legs, Quadriceps, Glutes
Barbell Shoulder Press	Push	Bodybuilding	Beginner	None required	Shoulders, Arms, Anterior, Posterior, Triceps
Tire Jumps: Alternating Sides	Push	Agility	Athletic	Tractor Tire	Legs, Core
Dumbbell Front Raise: Supinated-Grip, Alternating	Pull	Dumbbell	Intermediate	Fat Gripz, Dumbbells	Shoulders, Arms, Anterior
Reverse Crunches: Shins on Stability Ball	Pull	Exercise Ball	Intermediate	Ab Mat, Swiss Ball	Core, Legs, Back, Hips, Arms, Lower
Squat To Overhead Press	Push	Cardio	Intermediate	Barbell Bar	Legs, Shoulders
Step Ups With A Hop: All On One Leg, Then The Other	Push	Plyometrics	Intermediate	Plyo / Step-up Boxes	Legs, Glutes, Quadriceps, Hamstrings
Pikes and Pushup in SB	Push	Exercise Ball	Elite	None required	Arms, Back, Core, Triceps, Lower
Sledgehammer Tire Strikes	N/A	Agility	Elite	Sledge Hammer, Tractor Tire	Arms, Back, Core, Chest, Legs
Reverse Lunge with Front Kick	Push	Bodyweight	Intermediate	None required	Legs, Core, Glutes, Quadriceps, Lower Abs
Pop Squats	N/A	Plyometrics	Intermediate	None required	Hips, Legs, Glutes
Front Squat: Basket-Grip	Push	Bodybuilding	Intermediate	Barbell Bar Pad, Barbell Bar, Squat Rack	Legs, Hips, Quadriceps
Single-Arm Dumbbell Row: Knee On Bench	Pull	Dumbbell	Beginner	Dumbbells, Flat Bench, Fat Gripz	Back, Lower, Lats
Lunge Stationary	Push	Bodyweight	Beginner	None required	Legs, Quadriceps, Glutes
Swiss Ball Reverse Crunch	Pull	Exercise Ball	Intermediate	Exercise Ball (Swiss Ball)	Core, Upper Abs, Lower Abs
Bench Dips: Feet On Bench, Body Weight	Push	Bodyweight	Athletic	Flat Bench, Wooden Plyo Box	Arms, Chest, Triceps
Lat Pull-Downs: Neutral-Grip	Pull	Bodybuilding	Intermediate	Fat Gripz, Lifting Straps, Lat Bar Attachment	Back, Arms, Lats, Upper, Biceps
Inverted Leg Press: Close Stance	Push	Bodybuilding	Intermediate	None required	Legs, Quadriceps, Hamstrings
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
Kinesis Standing Lat Interval	N/A	Cardio	Intermediate	None required	Back, Arms, Core, Legs, Upper