Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Monster Walks: Resistance Band	Push	Resistance Bands	Intermediate	Resistance Bands	Legs, Hips, Glutes
Hyper-Extensions: Platform, Weighted	Pull	Core	Intermediate	None required	Back, Legs, Lower, Glutes, Hamstrings
Offset Chest Press		Core	Intermediate	Dumbbells, Swiss Ball	Chest, Legs, Core, Glutes, Obliques
Lateral Step w Weight	N/A	Bodyweight	Athletic	Dumbbells, Plyo / Step-up Boxes	Legs, Glutes
Fly Alternating Lockout	N/A	Dumbbell	Athletic	None required	Core, Chest, Legs, Glutes
Lateral Rolls	N/A	Warm Up	Beginner	Swiss Ball	Legs, Core, Glutes
Reverse Hyper-Extensions: Stability Ball on Bench, Feet Like a Frog	Pull	Exercise Ball	Intermediate	Flat Bench, Swiss Ball	Legs, Back, Hips, Glutes, Lower
Body Weight Lunge	Push	Bodyweight	Intermediate	None required	Legs, Hips, Glutes, Flexors
Treadmill Up Hill Walk	N/A	Endurance	Intermediate	Treadmill	Legs, Calves, Glutes
Single Leg Bridge Right Leg	Push	Exercise Ball	Intermediate	Ab Mat, Swiss Ball	Legs, Glutes, Hamstrings
Leg press	Push	Bodybuilding	Beginner	None required	Legs, Hips, Glutes
SS: Lying Hamstring Curls, Single Leg	Pull	Bodybuilding	Elite	None required	Legs, Core, Hamstrings, Glutes
Slow Russian Kicks/Crab Kicks	N/A	Bodyweight	Intermediate	None required	Hips, Legs, Hamstrings, Glutes
Lunge w Weights	Push	Dumbbell	Intermediate	Dumbbells	Legs, Glutes
Vertical Leg Press: Smith-Machine, Close Stance	Push	Bodybuilding	Elite	Ab Mat, Smith Machine	Legs, Glutes, Hamstrings, Quadriceps
Squat Jumps	Push	Bodyweight	Intermediate	None required	Legs, Glutes
Wall Squats SB Pulsing	Static	Bodyweight	Intermediate	Swiss Ball	Legs, Glutes
Reverse Hyper-Extensions: Bench with Stability Ball, Feet On Ground	Pull	Core	Beginner	Flat Bench, Swiss Ball	Legs, Hips, Glutes
Superman with Heel lift	N/A	Core	Athletic	None required	Back, Legs, Glutes
Bird Dog w Circles		Core	Athletic	None required	Core, Legs, Glutes
Single Leg To Opposite Arm Straight Leg Deadlift W/ Static Row Kettle Be		Agility	Athletic	Dumbbells, Kettlebells	Legs, Back, Calves, Lats, Glutes
Clocks and Mini Band	N/A	Core	Athletic	Resistance Bands, Hex Dumbbells (pair)	Core, Arms, Legs, Glutes
Chest Press	Push	Dumbbell	Intermediate	Therapy Exercise Ball, Dumbbells	Chest, Legs, Arms, Glutes, Triceps
Skier Hops Diagonal		Plyometrics	Athletic	None required	Legs, Glutes
Lateral Step	N/A	Bodyweight	Intermediate	Plyo / Step-up Boxes	Legs, Glutes