Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Wall Sit Static	Static	Bodyweight	Intermediate	None required	Legs, Quadriceps
Plank	Static	Yoga	Beginner	None required	Core, Shoulders
Plank	Static	Bodyweight	Beginner	None required	Core, Shoulders
Plank	Static	Bodyweight	Beginner	None required	Core, Shoulders
Supine Hip Flexion	Static	Stretching	Beginner	None required	Hips, Flexors
Jump Squat	Static	Plyometrics	Elite	None required	Legs, Glutes, Calves
Plank w Stick	Static	Core	Intermediate	None required	Core, Back, Shoulders, Lower, Posterior
Shoulder Taps	Static	Bodyweight	Beginner	None required	Core, Shoulders
Swiss Ball Plank	Static	Bodyweight	Intermediate	Exercise Ball	Core, Chest
Static Side Plank	Static	Core	Intermediate	Ab Mat	Core, Shoulders, Obliques, Posterior
Bird Dog Static	Static	Core	Intermediate	None required	Core, Legs, Glutes
Downward Dog	Static	Stretching	Beginner	None required	Legs, Hamstrings, Calves
SB Push up plank hold	Static	Exercise Ball	Athletic	Swiss Ball	Core, Chest, Inner
Plank on SB	Static	Core	Intermediate	Swiss Ball	Core, Shoulders, Posterior
Resistance Band Hamstring Stretch	Static	Stretching	Beginner	Resistance Bands	Legs, Hamstrings
Low Lunge Stretch	Static	Stretching	Beginner	None required	Hips, Flexors
Advanced Side Plank	Static	Core	Intermediate	None required	Core, Hips, Obliques, Outside
Side Plank	Static	Bodyweight	Beginner	None required	Core, Shoulders, Obliques
Half Boat Holds	Static	Bodyweight	Beginner	None required	Core, Hips, Flexors
Knee Drop Plank	Static	Bodyweight	Intermediate	None required	Core, Shoulders
Figure 4 Stretch	Static	Stretching	Beginner	None required	Legs, Hips, Glutes
90-90's/Wall Sit	Static	Bodyweight	Intermediate	None required	Legs, Hamstrings, Glutes
Low Squat Hip Stretch	Static	Stretching	Beginner	None required	Hips, Legs, Calves
SB Push up plank w Leg Lift	Static	Exercise Ball	Elite	Swiss Ball	Core, Chest, Inner
Hand Plank w Swiss Ball w Leg Lift	Static	Core	Elite	Swiss Ball	Core, Shoulders, Posterior