Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Alternating Reverse Lunges		Bodyweight	Intermediate	None required	Legs, Glutes, Quadriceps
Bulgarian Split Squats: Body-Weight	Push	Bodyweight	Intermediate	Plyo / Step-up Boxes	Legs, Hips, Quadriceps, Glutes
Stradling Box Jumps	Push	Plyometrics	Athletic	Plyo / Step-up Boxes	Legs, Glutes
Weighted Step Up	Push	Bodybuilding	Athletic	Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box	Legs, Quadriceps, Hamstrings, Glutes
Resistance band Stiff leg deadlifts	Pull	Resistance Bands	Beginner	None required	Legs, Back, Hamstrings, Glutes, Lower
Reverse Lunge with Front Kick	Push	Bodyweight	Athletic	None required	Legs, Quadriceps, Glutes
Sumo Squats: Dumbbell	Pull	Dumbbell	Intermediate	Plyo / Step-up Boxes, Dumbbells	Legs, Hips, Glutes, Quadriceps
4 Point Squat	Push	Bodyweight	Intermediate	None required	Legs, Quadriceps, Glutes
Chasse with Weighted Punch	N/A	Dumbbell	Intermediate	Dumbbells	Arms, Legs, Glutes, Quadriceps
Bulgarian Split Squats: Smith-Machine	Push	Bodybuilding	Athletic	Smith Machine, Wooden Plyo Box	Legs, Hips, Quadriceps, Glutes
Back Squat	Push	Bodybuilding	Intermediate	None required	Legs, Core, Glutes
Split Squat Hop	Push	Bodyweight	Athletic	None required	Legs, Quadriceps, Glutes
Back extension	Pull	Bodyweight	Beginner	None required	Legs, Back, Hamstrings, Glutes, Lower
Side to Side Hops (Single Leg)	N/A	Plyometrics	Athletic	None required	Legs, Calves, Glutes
Monster Walks: Body Weight	N/A	Plyometrics	Intermediate	None required	Hips, Legs, Glutes
Horizontal Leg Press: Single Leg	Push	Bodybuilding	Athletic	Leg Press Machine	Legs, Hips, Glutes, Quadriceps
Single Leg Hip Up		Bodyweight	Intermediate	None required	Legs, Hamstrings, Glutes
Skaters Lunge off Bench w/ Weight	Push	Dumbbell	Athletic	Flat Bench, Dumbbells	Legs, Glutes
KB overhead swings	N/A	Kettlebell	Intermediate	Kettlebells	Legs, Shoulders, Core, 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
Foam Roll Hips	N/A	Stretching	Beginner	None required	Hips, Legs, Glutes