Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Bulgarian Split Squats: Body-Weight	Push	Bodyweight	Intermediate	Plyo / Step-up Boxes	Legs, Hips, Quadriceps, Glutes
Lunge With Weights		Dumbbell	Athletic	None required	Legs, Quadriceps, Glutes
Fly Alternating Lockout	N/A	Dumbbell	Athletic	None required	Core, Chest, Legs, Glutes
Supermans		Core	Beginner	Ab Mat	Back, Legs, Lower, Glutes, Hamstrings
Sumo Stomps	N/A	Plyometrics	Intermediate	None required	Hips, Legs, Glutes
Stradling Box Jumps	Push	Plyometrics	Athletic	Plyo / Step-up Boxes	Legs, Glutes
Crunch on Swiss Ball	N/A	Core	Intermediate	None required	Core, Legs, Upper Abs, Glutes
Bird Dog		Core	Intermediate	None required	Core, Legs, Glutes
SS: Lying Hamstring Curls, Single Leg	Pull	Bodybuilding	Elite	None required	Legs, Core, Hamstrings, Glutes
Lateral Rolls	N/A	Warm Up	Beginner	Swiss Ball	Legs, Core, Glutes
Hamstring Roll Outs with Ball		Bodyweight	Intermediate	Exercise Ball	Legs, Hamstrings, Glutes
Charleston	N/A	Bodyweight	Intermediate	None required	Legs, Quadriceps, Glutes
Wall Squats SB Pulsing	Static	Bodyweight	Intermediate	Swiss Ball	Legs, Glutes
Back extension	Pull	Bodyweight	Beginner	None required	Legs, Back, Hamstrings, Glutes, Lower
Reverse Hyper-Extensions: Stability Ball, Feet On Ground	Pull	Core	Intermediate	Swiss Ball, Ab Mat	Legs, Hips, Glutes
Lateral Bosu Hops		Plyometrics	Athletic	Bosu Ball	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
Heel Kicks	N/A	Warm Up	Beginner	None required	Legs, Hamstrings, Calves, 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
Leg Blasters	N/A	Plyometrics	Athletic	None required	Legs, Glutes
SS: Upright & Lying Hamstring Curls	Pull	Bodyweight	Beginner	None required	Legs, Core, Hamstrings, Glutes
Bulgarian Split Squats: Smith-Machine	Push	Bodybuilding	Athletic	Smith Machine, Wooden Plyo Box	Legs, Hips, Quadriceps, Glutes
Low Squat Pulse	N/A	Bodyweight	Athletic	None required	Legs, Glutes