Title Force Type Category Difficulty Equipment Muscle Groups
Chest Press to Fly Pull Dumbbell Intermediate Dumbbells, Therapy Exercise Ball Chest, Legs, Glutes
Barbell Straight Leg Deadlifts Pull Bodybuilding Intermediate Barbell Bar Legs, Hips, Hamstrings, Glutes
Hip Bridges Push Bodyweight Beginner Flat Bench Legs, Back, Glutes, Hamstrings, Lower
Resistance band Stiff leg deadlifts Pull Resistance Bands Beginner None required Legs, Back, Hamstrings, Glutes, Lower
Cable Squats Push Bodybuilding Intermediate Cable Crossover Machine, Tricep Press Down Bar Attachment Legs, Glutes, Quadriceps, Hamstrings
Crab Single Leg Extensions N/A Bodyweight Intermediate None required Legs, Shoulders, Glutes, Hamstrings, Anterior
Frog Hops Push Bodyweight Intermediate None required Legs, Glutes, Hamstrings
Hyper-Extensions: Platform, Weighted Pull Core Intermediate None required Back, Legs, Lower, Glutes, Hamstrings
Explosive Bird Dog N/A Core Athletic Ab Mat Core, Legs, Shoulders, Glutes
Vertical Leg Press: Smith-Machine, Close Stance Push Bodybuilding Elite Ab Mat, Smith Machine Legs, Glutes, Hamstrings, Quadriceps
Ice Skaters Plyometrics Athletic None required Legs, Glutes
Standing Side Leg Raise Bodyweight Beginner None required Legs, Hips, Glutes, Outside
Skaters Lunge off Bench w/ Weight Push Dumbbell Athletic Flat Bench, Dumbbells Legs, Glutes
Single Leg On Bosu Upright Row Pull Agility Athletic Bosu Ball, Kettlebells Legs, Shoulders, Calves, Glutes
Front Back Lunge Bodyweight Intermediate None required Legs, Quadriceps, Glutes, Hamstrings
Chair/Box Step Up With High Knee N/A Cardio Beginner Plyo / Step-up Boxes Legs, Quadriceps, Glutes
Standing Round House Kick N/A Bodyweight Intermediate None required Legs, Glutes, Hamstrings
Bridge 4 Way Glute- Feet out Knees out - Neutral N/A Bodyweight Beginner None required Legs, Core, Glutes, Hamstrings
KB overhead swings N/A Kettlebell Intermediate Kettlebells Legs, Shoulders, Core, Glutes
Horizontal Leg Press: Single Leg Push Bodybuilding Athletic Leg Press Machine Legs, Hips, Glutes, Quadriceps
Swiss Ball Squats Push Exercise Ball Beginner Exercise Ball Legs, Quadriceps, Glutes
Bridge w Leg Lift N/A Bodyweight Athletic None required Legs, Back, Glutes, Hamstrings, Lower
Chasse with Weighted Punch N/A Dumbbell Intermediate Dumbbells Arms, Legs, Glutes, Quadriceps
Squat Jumps Push Bodyweight Intermediate None required Legs, Glutes
Reverse Hyper-Extensions: Bench with Stability Ball, Feet On Ground Pull Core Beginner Flat Bench, Swiss Ball Legs, Hips, Glutes