Title Force Type Category Difficulty Equipment Muscle Groups
Superwoman Bodyweight Beginner None required Back, Arms, Legs, Glutes
Lateral Step w Weight N/A Bodyweight Athletic Dumbbells, Plyo / Step-up Boxes Legs, Glutes
Superman with Heel lift N/A Core Athletic None required Back, Legs, Glutes
Single Leg To Opposite Arm Straight Leg Deadlift W/ Static Row Kettle Be Agility Athletic Dumbbells, Kettlebells Legs, Back, Calves, Lats, Glutes
Offset Chest Press Core Intermediate Dumbbells, Swiss Ball Chest, Legs, Core, Glutes, Obliques
Leg press Push Bodybuilding Beginner None required Legs, Hips, Glutes
Chest Press Push Dumbbell Intermediate Therapy Exercise Ball, Dumbbells Chest, Legs, Arms, Glutes, Triceps
Single Leg Bridge Right Leg Push Exercise Ball Intermediate Ab Mat, Swiss Ball Legs, Glutes, Hamstrings
90-90's/Wall Sit Static Bodyweight Intermediate None required Legs, Hamstrings, Glutes
Clocks and Mini Band N/A Core Athletic Resistance Bands, Hex Dumbbells (pair) Core, Arms, Legs, Glutes
Skier Hops Diagonal Plyometrics Athletic None required Legs, Glutes
Russian Twists w MB Exercise Ball Athletic Swiss Ball, Medicine Balls Core, Legs, Glutes
SS: Lying Hamstring Curls, Single Leg Pull Bodybuilding Elite None required Legs, Core, Hamstrings, Glutes
Back extension Pull Bodyweight Beginner None required Legs, Back, Hamstrings, Glutes, Lower
Bulgarian Split Squats: Smith-Machine Push Bodybuilding Athletic Smith Machine, Wooden Plyo Box Legs, Hips, Quadriceps, Glutes
Sumo Stomps N/A Plyometrics Intermediate None required Hips, Legs, Glutes
Slow Russian Kicks/Crab Kicks N/A Bodyweight Intermediate None required Hips, Legs, Hamstrings, Glutes
Wall Squats SB Pulsing Static Bodyweight Intermediate Swiss Ball Legs, Glutes
Monster Walks: Body Weight N/A Plyometrics Intermediate None required Hips, Legs, Glutes
Supermans Core Beginner Ab Mat Back, Legs, Lower, Glutes, Hamstrings
SS: Reverse Lunges N/A Bodyweight Intermediate None required Legs, Quadriceps, Hamstrings, Glutes
Lunge With Weights Dumbbell Athletic None required Legs, Quadriceps, Glutes
Lateral Step N/A Bodyweight Intermediate Plyo / Step-up Boxes Legs, Glutes
single Leg X Hop Alt. Pattern N/A Plyometrics Athletic None required Legs, Glutes, Calves
45┬░Leg press Push Bodybuilding Beginner None required Legs, Quadriceps, Hamstrings, Glutes