Title Force Type Category Difficulty Equipment Muscle Groups
Single Leg Hip Up Bodyweight Intermediate None required Legs, Hamstrings, Glutes
Split Squat Hop Push Bodyweight Athletic None required Legs, Quadriceps, Glutes
KB overhead swings N/A Kettlebell Intermediate Kettlebells Legs, Shoulders, Core, Glutes
Skaters Lunge off Bench w/ Weight Push Dumbbell Athletic Flat Bench, Dumbbells Legs, Glutes
Foam Roll Hips N/A Stretching Beginner None required Hips, Legs, Glutes
Static Lunge Push Bodyweight Beginner None required Legs, Glutes, Quadriceps, Hamstrings
Lunge on Bench N/A Bodyweight Intermediate Flat Bench Legs, Glutes
Standing Side Leg Raise Bodyweight Beginner None required Legs, Hips, Glutes, Outside
Treadmill Steady Jog Endurance Intermediate Treadmill Legs, Glutes
Bodyweight Squat Push Bodyweight Beginner None required Legs, Quadriceps, Glutes
Monster Walks: Body Weight N/A Plyometrics Intermediate None required Hips, Legs, Glutes
Single Leg On Bosu Upright Row Pull Agility Athletic Bosu Ball, Kettlebells Legs, Shoulders, Calves, Glutes
Explosive Bird Dog N/A Core Athletic Ab Mat Core, Legs, Shoulders, Glutes
Jump Switch Lunge Push Bodyweight Athletic None required Legs, Quadriceps, Glutes
Bird Dog Core Intermediate None required Core, Legs, Glutes
Chair/Box Step Up With High Knee N/A Cardio Beginner Plyo / Step-up Boxes Legs, Quadriceps, Glutes
Sumo Stomps N/A Plyometrics Intermediate None required Hips, Legs, Glutes
Reverse Hyper-Extensions: Stability Ball, Feet Like A Frog Pull Core Intermediate Ab Mat, Swiss Ball Legs, Hips, Glutes
Hip Extensions Push Bodyweight Beginner Exercise Ball (Swiss Ball), Flat Bench Legs, Back, Hamstrings, Glutes, Lower
Power Squats Bodyweight Athletic None required Legs, Quadriceps, Glutes, Hamstrings
Hip Bridges Push Bodyweight Beginner Flat Bench Legs, Back, Glutes, Hamstrings, Lower
Figure 4 Stretch Static Stretching Beginner None required Legs, Hips, Glutes
Reverse Lunge with High Knee Hop Push Bodyweight Athletic None required Legs, Quadriceps, Glutes
Lateral Swing Kicks W Stick N/A Warm Up Beginner None required Legs, Glutes
One Legged Bench Squat Push Bodyweight Athletic Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box Legs, Core, Hamstrings, Glutes