Title Force Type Category Difficulty Equipment Muscle Groups
Skaters Lunge off Bench w/ Weight Push Dumbbell Athletic Flat Bench, Dumbbells Legs, Glutes
Hip Bridges Push Bodyweight Beginner Flat Bench Legs, Back, Glutes, Hamstrings, Lower
Bulgarian Split Squats: Body-Weight Push Bodyweight Intermediate Plyo / Step-up Boxes Legs, Hips, Quadriceps, Glutes
Chasse with Weighted Punch N/A Dumbbell Intermediate Dumbbells Arms, Legs, Glutes, Quadriceps
Barbell Straight Leg Deadlifts Pull Bodybuilding Intermediate Barbell Bar Legs, Hips, Hamstrings, Glutes
Single Arm KB Swings Overhead N/A Kettlebell Athletic Kettlebells Legs, Shoulders, Core, Glutes, Posterior
Chest Press to Alternating Lockout Push Dumbbell Intermediate Dumbbells, Swiss Ball Chest, Legs, Core, Glutes
Single Leg On Bosu Upright Row Pull Agility Athletic Bosu Ball, Kettlebells Legs, Shoulders, Calves, Glutes
Crab Single Leg Extensions N/A Bodyweight Intermediate None required Legs, Shoulders, Glutes, Hamstrings, Anterior
Chair/Box Step Up With High Knee N/A Cardio Beginner Plyo / Step-up Boxes Legs, Quadriceps, Glutes
Bridge 4 Way Glute- Feet and Knees Together N/A Bodyweight Beginner None required Legs, Core, Glutes, Hamstrings
Resistance band Stiff leg deadlifts Pull Resistance Bands Beginner None required Legs, Back, Hamstrings, Glutes, Lower
Static Lunge Push Bodyweight Beginner None required Legs, Glutes, Quadriceps, Hamstrings
Horizontal Leg Press: Single Leg Push Bodybuilding Athletic Leg Press Machine Legs, Hips, Glutes, Quadriceps
Treadmill Steady Jog Endurance Intermediate Treadmill Legs, Glutes
Bodyweight Squat Push Bodyweight Beginner None required Legs, Quadriceps, Glutes
Explosive Bird Dog N/A Core Athletic Ab Mat Core, Legs, Shoulders, Glutes
Reverse Hyper-Extensions: Stability Ball, Feet Like A Frog Pull Core Intermediate Ab Mat, Swiss Ball Legs, Hips, Glutes
Bridge 4 Way Glute- Feet out Knees out - Neutral N/A Bodyweight Beginner None required Legs, Core, Glutes, Hamstrings
Vertical Leg Press: Smith-Machine, Wide Stance Push Bodybuilding Elite Smith Machine, Ab Mat Legs, Glutes, Hamstrings, Quadriceps
Power Squats Bodyweight Athletic None required Legs, Quadriceps, Glutes, Hamstrings
Figure 4 Stretch Static Stretching Beginner None required Legs, Hips, Glutes
Bulgarian Split Squats: Smith-Machine Push Bodybuilding Athletic Smith Machine, Wooden Plyo Box Legs, Hips, Quadriceps, Glutes
Monster Walks: Body Weight N/A Plyometrics Intermediate None required Hips, Legs, Glutes
One Legged Bench Squat Push Bodyweight Athletic Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box Legs, Core, Hamstrings, Glutes