Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Rear Barbell Shoulder Press	Push	Bodybuilding	Intermediate	Barbell	Shoulders, Back, Arms, Posterior, Traps, Triceps
Moto Rows: Pronated Grip	Pull	Bodybuilding	Intermediate	Ab Mat, Single D Handle Attachment, Cable Crossover Machine, Fat Gripz	Back, Lats, Lower
Tripod Row Opposite Knee Tuck	Pull	Core	Elite	Single Cable Grip Attachment	Core, Arms, Back, Lower
Dumbbell Pass	N/A	Dumbbell	Athletic	Ab Mat, Dumbbells	Back, Shoulders, Upper, Traps
Pikes on a Stride Board	N/A	Core	Athletic	None required	Core, Back, Shoulders, Lower
Reverse Crunches: Shins on Stability Ball	Pull	Exercise Ball	Intermediate	Ab Mat, Swiss Ball	Core, Legs, Back, Hips, Arms, Lower
Sledgehammer Tire Strikes	N/A	Agility	Elite	Sledge Hammer, Tractor Tire	Arms, Back, Core, Chest, Legs
Supermans/Superman Holds	N/A	Bodyweight	Beginner	None required	Back, Legs, Glutes
Reverse Hyper Extension		Core	Athletic	Swiss Ball	Back, Legs, Lower, Glutes
DIY Trapezius Massage (Self Myofascial Release)	N/A	Recovery	Beginner	Barbell	Back, Traps, Neck
Rear Delt Raise		Dumbbell	Intermediate	Flat Bench, Dumbbells	Shoulders, Back, Posterior, Upper
X Pull	N/A	Core	Elite	None required	Core, Arms, Back, Biceps, Upper, Triceps
Barbell Sumo Deadlift	Pull	Bodybuilding	Elite	Barbell Bar, Lifting Straps	Legs, Back, Core, Hamstrings
T-Bar Row: Standing, Wide Grip	Pull	Bodybuilding	Intermediate	Fat Gripz, Lifting Straps	Back, Arms, Lats, Triceps
Overhead Lockout Lunge W Kettle Bell		Cardio	Athletic	None required	Legs, Back, Hamstrings, Upper
Straight Arm Pulldown	Pull	Bodybuilding	Intermediate	Cable Crossover Machine, Lat Bar Attachment	Back, Shoulders, Lats, Upper, Posterior
Deep Push Up w Scapula Set		Bodyweight	Intermediate	None required	Chest, Arms, Back, Triceps, Upper
Lat Pull-Downs: Neutral-Grip	Pull	Bodybuilding	Intermediate	Fat Gripz, Lifting Straps, Lat Bar Attachment	Back, Arms, Lats, Upper, Biceps
Hip Twists On Sb	N/A	Agility	Athletic	Swiss Ball	Core, Back, Lower
Pull-Ups: Machine, Assisted, Close-Grip	Pull	Pull Ups	Beginner	Weight Assisted Chin-Up Machine	Back, Arms, Lats, Upper, Biceps
Tire Flips	N/A	Agility	Elite	Tractor Tire	Legs, Back, Chest, Shoulders, Arms
Kinesis Bow & Arrow Interval	N/A	Cardio	Intermediate	None required	Back, Arms, Core, Legs, Lats
Sumo Deadlift	Pull	Bodybuilding	Intermediate	Barbell, Barbell Plates	Legs, Back, Glutes, Lower
Seated Row	Pull	Bodybuilding	Intermediate	None required	Back, Lats, Lower
Rotational Row In Lunge		Endurance	Intermediate	Single Cable Grip Attachment	Legs, Back, Core, Lats