Title Force Type Category Difficulty Equipment Muscle Groups
Hip Bridges Push Bodyweight Beginner Flat Bench Legs, Back, Glutes, Hamstrings, Lower
Sledgehammer Tire Strikes N/A Agility Elite Sledge Hammer, Tractor Tire Arms, Back, Core, Chest, Legs
Barbell Row: Supinated-Grip Pull Bodybuilding Intermediate Fat Gripz, Barbell Bar Back, Arms, Lower, Biceps
T Thumbs Up N/A Bodybuilding Beginner None required Back, Upper
Resistance band Stiff leg deadlifts Pull Resistance Bands Beginner None required Legs, Back, Hamstrings, Glutes, Lower
Lat Pull-Downs: Wide-Grip Pull Bodybuilding Intermediate Lifting Straps, Fat Gripz, Lat Bar Attachment Back, Arms, Lats, Triceps
Plank w Stick Static Core Intermediate None required Core, Back, Shoulders, Lower, Posterior
Seated Rows: Close-Grip Pull Bodybuilding Intermediate Row Machine, Fat Gripz, Double D Handle Attachment Back, Arms, Lats, Lower, Biceps
I's N/A Dumbbell Athletic Dumbbells Back, Shoulders, Upper, Posterior
Side Plank w Rotation N/A Core Athletic None required Core, Shoulders, Back, Posterior, Upper
Advanced Skiers Push Bodybuilding Athletic Dumbbells Arms, Back, Legs, Triceps, Upper, Hamstrings
Shoulder W on Wall Push Dumbbell Beginner None required Shoulders, Back, Upper
T-Bar Rows: Lying, Close-Grip Pull Bodybuilding Intermediate Lifting Straps, Fat Gripz Back, Arms, Upper, Biceps
Upright Rows: Smith-Machine, Behind Back Pull Bodybuilding Intermediate Smith Machine Back, Shoulders, Upper, Posterior
Inverted Row: Pronated-Grip Pull Bodyweight Intermediate Smith Machine, Ab Mat Back, Shoulders, Arms, Upper, Posterior
Kinesis Standing Lat Interval N/A Cardio Intermediate None required Back, Arms, Core, Legs, Upper
Moto Rows: Neutral Grip Pull Bodybuilding Intermediate Cable Crossover Machine, Single D Handle Attachment, Ab Mat, Fat Gripz Back, Lats, Lower
Lat Pull-Downs: Close-Grip Pull Bodybuilding Intermediate Lifting Straps, Fat Gripz, Lat Bar Attachment, Double D Handle Attachment Back, Arms, Lats, Upper, Biceps
Pull-Ups: Machine, Assisted, Wide-Grip Pull Pull Ups Beginner Weight Assisted Chin-Up Machine Back, Arms, Lats, Upper
Lat Pull-Downs: Supinated, Close-Grip Pull Bodybuilding Intermediate Fat Gripz, Lat Bar Attachment Back, Arms, Lats, Upper, Biceps
Bosu Circle Plank Core Athletic Bosu Ball Core, Back, Lower
Lat Pull-Downs: Pronated-Grip, Single-Arm, D-Handle Pull Bodybuilding Intermediate Single D Handle Attachment, Fat Gripz, Lat / Mid Row Machine Back, Arms, Lats, Upper, Triceps
Single Leg Opposite Arm Back Row Pull Dumbbell Intermediate None required Back, Upper
Lateral Raise Pull Dumbbell Beginner Dumbbells Shoulders, Back, Lateral, Upper
Tripod Row Opposite Knee Tuck Pull Core Elite Single Cable Grip Attachment Core, Arms, Back, Lower