Title Force Type Category Difficulty Equipment Muscle Groups
Side to Side Step-Overs Push Plyometrics Intermediate Plyo / Step-up Boxes Legs, Quadriceps, Glutes, Hamstrings
Reverse Hyper-Extensions: Stability Ball, Feet On Ground Pull Core Intermediate Swiss Ball, Ab Mat Legs, Hips, Glutes
Lunge w Weights Push Dumbbell Intermediate Dumbbells Legs, Glutes
Body Weight Squats Push Bodyweight Intermediate None required Legs, Glutes
Pistol Squats: Smith-Machine Assisted Push Bodybuilding Elite Smith Machine Legs, Quadriceps, Glutes
Jump Squat Static Plyometrics Elite None required Legs, Glutes, Calves
Sumo Deadlift Pull Bodybuilding Intermediate Barbell, Barbell Plates Legs, Back, Glutes, Lower
Single Leg Pushdowns On Assisted Pull-Up Machine Push Bodybuilding Intermediate Weight Assisted Chin-Up Machine Legs, Glutes
Reverse Hyper Extension Core Athletic Swiss Ball Back, Legs, Lower, Glutes
Single Leg Hamstring Curl Pull Exercise Ball Intermediate None required Legs, Hamstrings, Glutes
Body Weight Squat Bodyweight Beginner None required Legs, Glutes, Quadriceps, Hamstrings
Bridge 4 Way Glute- Knees Together N/A Bodyweight Beginner Ab Mat Legs, Core, Glutes, Hamstrings
Step Ups With A Hop: All On One Leg, Then The Other Push Plyometrics Intermediate Plyo / Step-up Boxes Legs, Glutes, Quadriceps, Hamstrings
Heel Kicks N/A Warm Up Beginner None required Legs, Hamstrings, Calves, Glutes
Hip Bridge Bodyweight Beginner None required Legs, Glutes, Hamstrings
Lateral Bosu Hops Plyometrics Athletic Bosu Ball Legs, Glutes
Crunch on Swiss Ball N/A Core Intermediate None required Core, Legs, Upper Abs, Glutes
Bird Dog Core Intermediate None required Core, Legs, Glutes
Barbell Lunges: All On One Leg, Then The Other Push Bodybuilding Athletic Barbell Bar, Squat Rack Legs, Quadriceps, Hamstrings, Glutes
SS: Upright & Lying Hamstring Curls Pull Bodyweight Beginner None required Legs, Core, Hamstrings, Glutes
Bulgarian Split Squats: Body-Weight Push Bodyweight Intermediate Plyo / Step-up Boxes Legs, Hips, Quadriceps, Glutes
Cable Kick Backs Push Bodybuilding Intermediate Ankle Strap Attachment, Cable Crossover Machine Legs, Glutes, Hamstrings
Bridge 4 Way Glute- Feet Together Knees Out N/A Bodyweight Beginner None required Legs, Glutes, Hamstrings
MB Slams N/A Medicine Ball Intermediate None required Legs, Glutes
Hamstring Roll Outs with Ball Bodyweight Intermediate Exercise Ball Legs, Hamstrings, Glutes