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