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 |