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