Supermans |
|
Core |
Beginner |
Ab Mat |
Back, Legs, Lower, Glutes, Hamstrings |
Lunge With Weights |
|
Dumbbell |
Athletic |
None required |
Legs, Quadriceps, Glutes |
Bird Dog |
|
Core |
Intermediate |
None required |
Core, Legs, Glutes |
Bridge 4 Way Glute- Feet Together Knees Out |
N/A |
Bodyweight |
Beginner |
None required |
Legs, Glutes, Hamstrings |
Charleston |
N/A |
Bodyweight |
Intermediate |
None required |
Legs, Quadriceps, Glutes |
Barbell Lunges: All On One Leg, Then The Other |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Squat Rack |
Legs, Quadriceps, Hamstrings, Glutes |
Lateral Bosu Hops |
|
Plyometrics |
Athletic |
Bosu Ball |
Legs, Glutes |
Crunch on Swiss Ball |
N/A |
Core |
Intermediate |
None required |
Core, Legs, Upper Abs, Glutes |
Stradling Box Jumps |
Push |
Plyometrics |
Athletic |
Plyo / Step-up Boxes |
Legs, Glutes |
Lateral Swing Kicks W Stick |
N/A |
Warm Up |
Beginner |
None required |
Legs, Glutes |
Single Leg Bridge on Swiss Ball |
N/A |
Bodyweight |
Athletic |
None required |
Legs, Glutes, Hamstrings, Calves |
SS: Lying Hamstring Curls, Single Leg |
Pull |
Bodybuilding |
Elite |
None required |
Legs, Core, Hamstrings, Glutes |
Reverse Hyper-Extensions: Stability Ball, Feet On Ground |
Pull |
Core |
Intermediate |
Swiss Ball, Ab Mat |
Legs, Hips, Glutes |
Hamstring Roll Outs with Ball |
|
Bodyweight |
Intermediate |
Exercise Ball |
Legs, Hamstrings, Glutes |
Bulgarian Split Squats: Body-Weight |
Push |
Bodyweight |
Intermediate |
Plyo / Step-up Boxes |
Legs, Hips, Quadriceps, Glutes |
Leg Blasters |
N/A |
Plyometrics |
Athletic |
None required |
Legs, Glutes |
MB Slams |
N/A |
Medicine Ball |
Intermediate |
None required |
Legs, Glutes |
Rope Pull-Thru's |
Pull |
Bodybuilding |
Intermediate |
Cable Crossover Machine, Tricep Rope Attachment (Double Grip) |
Legs, Glutes, Hamstrings |
SS: Upright & Lying Hamstring Curls |
Pull |
Bodyweight |
Beginner |
None required |
Legs, Core, Hamstrings, Glutes |
Low Squat Pulse |
N/A |
Bodyweight |
Athletic |
None required |
Legs, Glutes |
Deadlift |
Pull |
Bodybuilding |
Intermediate |
Barbell |
Back, Legs, Lower, Hamstrings, Glutes |
Weighted Step Up |
Push |
Bodybuilding |
Athletic |
Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box |
Legs, Quadriceps, Hamstrings, Glutes |
Double Leg Calf Raise on Box |
N/A |
Bodyweight |
Intermediate |
None required |
Legs, Calves, Glutes |
One Legged Bench Squat |
Push |
Bodyweight |
Athletic |
Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box |
Legs, Core, Hamstrings, Glutes |
Single Leg Deadlift |
N/A |
Dumbbell |
Intermediate |
Dumbbells, Kettlebells |
Legs, Hamstrings, Glutes |