Title Force Type Category Difficulty Equipment Muscle Groups
Supermans Core Beginner Ab Mat Back, Legs, Lower, Glutes, Hamstrings
Lunge With Weights Dumbbell Athletic None required Legs, Quadriceps, Glutes
Bird Dog Core Intermediate None required Core, Legs, Glutes
Bridge 4 Way Glute- Feet Together Knees Out N/A Bodyweight Beginner None required Legs, Glutes, Hamstrings
Charleston N/A Bodyweight Intermediate None required Legs, Quadriceps, Glutes
Barbell Lunges: All On One Leg, Then The Other Push Bodybuilding Athletic Barbell Bar, Squat Rack Legs, Quadriceps, Hamstrings, Glutes
Lateral Bosu Hops Plyometrics Athletic Bosu Ball Legs, Glutes
Crunch on Swiss Ball N/A Core Intermediate None required Core, Legs, Upper Abs, Glutes
Stradling Box Jumps Push Plyometrics Athletic Plyo / Step-up Boxes 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
SS: Lying Hamstring Curls, Single Leg Pull Bodybuilding Elite None required Legs, Core, Hamstrings, Glutes
Reverse Hyper-Extensions: Stability Ball, Feet On Ground Pull Core Intermediate Swiss Ball, Ab Mat Legs, Hips, Glutes
Hamstring Roll Outs with Ball Bodyweight Intermediate Exercise Ball Legs, Hamstrings, Glutes
Bulgarian Split Squats: Body-Weight Push Bodyweight Intermediate Plyo / Step-up Boxes Legs, Hips, Quadriceps, Glutes
Leg Blasters N/A Plyometrics Athletic None required Legs, 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
SS: Upright & Lying Hamstring Curls Pull Bodyweight Beginner None required Legs, Core, Hamstrings, Glutes
Low Squat Pulse N/A Bodyweight Athletic None required Legs, Glutes
Deadlift Pull Bodybuilding Intermediate Barbell Back, Legs, Lower, Hamstrings, Glutes
Weighted Step Up Push Bodybuilding Athletic Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box Legs, Quadriceps, Hamstrings, Glutes
Double Leg Calf Raise on Box N/A Bodyweight Intermediate None required Legs, Calves, Glutes
One Legged Bench Squat Push Bodyweight Athletic Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box Legs, Core, Hamstrings, Glutes
Single Leg Deadlift N/A Dumbbell Intermediate Dumbbells, Kettlebells Legs, Hamstrings, Glutes