Title Force Type Category Difficulty Equipment Muscle Groups
Bulgarian Split Squats: Body-Weight Push Bodyweight Intermediate Plyo / Step-up Boxes Legs, Hips, Quadriceps, Glutes
Lunge With Weights Dumbbell Athletic None required Legs, Quadriceps, Glutes
Fly Alternating Lockout N/A Dumbbell Athletic None required Core, Chest, Legs, Glutes
Supermans Core Beginner Ab Mat Back, Legs, Lower, Glutes, Hamstrings
Sumo Stomps N/A Plyometrics Intermediate None required Hips, Legs, Glutes
Stradling Box Jumps Push Plyometrics Athletic Plyo / Step-up Boxes Legs, Glutes
Crunch on Swiss Ball N/A Core Intermediate None required Core, Legs, Upper Abs, Glutes
Bird Dog Core Intermediate None required Core, Legs, Glutes
SS: Lying Hamstring Curls, Single Leg Pull Bodybuilding Elite None required Legs, Core, Hamstrings, Glutes
Lateral Rolls N/A Warm Up Beginner Swiss Ball Legs, Core, Glutes
Hamstring Roll Outs with Ball Bodyweight Intermediate Exercise Ball Legs, Hamstrings, Glutes
Charleston N/A Bodyweight Intermediate None required Legs, Quadriceps, Glutes
Wall Squats SB Pulsing Static Bodyweight Intermediate Swiss Ball Legs, Glutes
Back extension Pull Bodyweight Beginner None required Legs, Back, Hamstrings, Glutes, Lower
Reverse Hyper-Extensions: Stability Ball, Feet On Ground Pull Core Intermediate Swiss Ball, Ab Mat Legs, Hips, Glutes
Lateral Bosu Hops Plyometrics Athletic Bosu Ball 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
Heel Kicks N/A Warm Up Beginner None required Legs, Hamstrings, Calves, 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
Leg Blasters N/A Plyometrics Athletic None required Legs, Glutes
SS: Upright & Lying Hamstring Curls Pull Bodyweight Beginner None required Legs, Core, Hamstrings, Glutes
Bulgarian Split Squats: Smith-Machine Push Bodybuilding Athletic Smith Machine, Wooden Plyo Box Legs, Hips, Quadriceps, Glutes
Low Squat Pulse N/A Bodyweight Athletic None required Legs, Glutes