Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
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