Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
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
Monster Walks: Body Weight	N/A	Plyometrics	Intermediate	None required	Hips, Legs, Glutes
Foam Roll Hips	N/A	Stretching	Beginner	None required	Hips, Legs, 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
Reverse Hyper-Extensions: Stability Ball, Feet Like A Frog	Pull	Core	Intermediate	Ab Mat, Swiss Ball	Legs, Hips, 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
Front Back Lunge		Bodyweight	Intermediate	None required	Legs, Quadriceps, Glutes, Hamstrings
Figure 4 Stretch	Static	Stretching	Beginner	None required	Legs, Hips, Glutes
Lateral Swing Kicks W Stick	N/A	Warm Up	Beginner	None required	Legs, Glutes
Hip Extensions	Push	Bodyweight	Beginner	Exercise Ball (Swiss Ball), Flat Bench	Legs, Back, Hamstrings, Glutes, Lower
One Legged Bench Squat	Push	Bodyweight	Athletic	Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box	Legs, Core, Hamstrings, Glutes
Hip Bridges	Push	Bodyweight	Beginner	Flat Bench	Legs, Back, Glutes, Hamstrings, Lower
Reverse Hyper-Extensions: Stability Ball, Feet On Ground	Pull	Core	Intermediate	Swiss Ball, Ab Mat	Legs, Hips, Glutes
Vertical Leg Press: Smith-Machine, Wide Stance	Push	Bodybuilding	Elite	Smith Machine, Ab Mat	Legs, Glutes, Hamstrings, Quadriceps
Reverse Lunge with High Knee Hop	Push	Bodyweight	Athletic	None required	Legs, Quadriceps, Glutes
Cable Squats	Push	Bodybuilding	Intermediate	Cable Crossover Machine, Tricep Press Down Bar Attachment	Legs, Glutes, Quadriceps, Hamstrings
Chest Press to Fly	Pull	Dumbbell	Intermediate	Dumbbells, Therapy Exercise Ball	Chest, Legs, Glutes