Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Step Ups With A Hop: All On One Leg, Then The Other	Push	Plyometrics	Intermediate	Plyo / Step-up Boxes	Legs, Glutes, Quadriceps, Hamstrings
Bird Dog Static	Static	Core	Intermediate	None required	Core, Legs, Glutes
Bridge 4 Way Glute- Knees Together	N/A	Bodyweight	Beginner	Ab Mat	Legs, Core, Glutes, Hamstrings
Hip Lifts: Weighted, Barbell	Push	Bodybuilding	Athletic	Barbell Bar, Barbell Bar Pad, Flat Bench	Legs, Hips, Glutes, Quadriceps, Hamstrings
Barbell Lunges: All On One Leg, Then The Other	Push	Bodybuilding	Athletic	Barbell Bar, Squat Rack	Legs, Quadriceps, Hamstrings, Glutes
Pop Squats	N/A	Plyometrics	Intermediate	None required	Hips, Legs, Glutes
Single Leg Squat On Bosu	N/A	Agility	Athletic	Bosu Ball	Legs, Glutes, Calves
Chest Press to Fly	Pull	Dumbbell	Intermediate	Dumbbells, Therapy Exercise Ball	Chest, Legs, Glutes
Grass Hoppers	N/A	Plyometrics	Intermediate	Ab Mat	Legs, Hips, Glutes
Lunge With Weights		Dumbbell	Athletic	None required	Legs, Quadriceps, Glutes
Hamstring Curls Single Leg	Pull	Exercise Ball	Elite	Ab Mat, Swiss Ball	Legs, Core, Back, Hamstrings, Glutes, Calves, Lower
Sumo Stomps	N/A	Plyometrics	Intermediate	None required	Hips, Legs, Glutes
Barbell T-Bends	Pull	Bodybuilding	Athletic	Barbell Bar	Legs, Hips, Hamstrings, Glutes
SS: Reverse Lunges	N/A	Bodyweight	Intermediate	None required	Legs, Quadriceps, Hamstrings, Glutes
Horizontal Leg Press: Wide Stance	Push	Bodybuilding	Intermediate	Leg Press Machine	Legs, Hamstrings, Glutes, Quadriceps
Reverse Hyper-Extensions: Stability Ball, Feet On Ground	Pull	Core	Intermediate	Swiss Ball, Ab Mat	Legs, Hips, Glutes
Broad Jumps	N/A	Cardio	Intermediate	None required	Legs, Quadriceps, Glutes
Reverse Hyper-Extensions: Stability Ball on Bench, Feet Like a Frog	Pull	Exercise Ball	Intermediate	Flat Bench, Swiss Ball	Legs, Back, Hips, Glutes, Lower
Fearsome Foursome		Bodyweight	Intermediate	None required	Legs, Core, Arms, Glutes
Chest elevated glute bridge with Swiss Ball	Push	Exercise Ball	Intermediate	Exercise Ball	Legs, Glutes, Hamstrings
Crab Single Leg Extensions	N/A	Bodyweight	Intermediate	None required	Legs, Shoulders, Glutes, Hamstrings, Anterior
Deadlift	Pull	Bodybuilding	Intermediate	Barbell	Back, Legs, Lower, Hamstrings, Glutes
Reverse Lunge with Front Kick	Push	Bodyweight	Intermediate	None required	Legs, Core, Glutes, Quadriceps, Lower Abs
Swiss Ball Squats	Push	Exercise Ball	Beginner	Exercise Ball	Legs, Quadriceps, Glutes
Frog Hops	Push	Bodyweight	Intermediate	None required	Legs, Glutes, Hamstrings