Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Supermans		Core	Beginner	Ab Mat	Back, Legs, Lower, Glutes, Hamstrings
Dumbbell Lunges: All On One Leg, Then The Other	Push	Dumbbell	Intermediate	Dumbbells	Legs, Hips, Quadriceps, Hamstrings
Bridge 4 Way Glute- Feet Together Knees Out	N/A	Bodyweight	Beginner	None required	Legs, Glutes, Hamstrings
Swing Lunges	Push	Bodyweight	Athletic	None required	Legs, Hips, Quadriceps, Hamstrings
Single Leg Bridge on Swiss Ball	N/A	Bodyweight	Athletic	None required	Legs, Glutes, Hamstrings, Calves
SS: Lying Hamstring Curls, Single Leg	Pull	Bodybuilding	Elite	None required	Legs, Core, Hamstrings, Glutes
Hamstring Roll Outs with Ball		Bodyweight	Intermediate	Exercise Ball	Legs, Hamstrings, Glutes
Barbell Lunges: Alternating	Push	Bodybuilding	Athletic	Barbell Bar	Legs, Quadriceps, Hamstrings
Resistance Band Hamstring Stretch	Static	Stretching	Beginner	Resistance Bands	Legs, Hamstrings
Single Leg Hip Up on Ball		Bodyweight	Athletic	Ab Bench	Legs, Hamstrings, Calves
Hamstring Curls: Seated	Pull	Bodybuilding	Beginner	None required	Legs, Hamstrings, Calves
Squats: Barbell, Medium Stance	Push	Bodybuilding	Athletic	Barbell Bar Pad	Legs, Quadriceps, Hamstrings
Inverted Leg Press: High & Wide	Push	Bodybuilding	Intermediate	Leg Press Machine	Legs, Hamstrings, Quadriceps
Dead Lift, Hammer Curl, Double Squat	Pull	Bodybuilding	Beginner	Dumbbells	Legs, Arms, Hamstrings, Biceps
Reverse Dumbbell Lunges: All On One Leg, Then The Other	Push	Dumbbell	Intermediate	Dumbbells	Legs, Quadriceps, Hamstrings
Rope Pull-Thru's	Pull	Bodybuilding	Intermediate	Cable Crossover Machine, Tricep Rope Attachment (Double Grip)	Legs, Glutes, Hamstrings
'Round the World	N/A	Dumbbell	Intermediate	Dumbbells	Core, Legs, Obliques, Hamstrings
Walking Lunge	Push	Warm Up	Beginner	None required	Legs, Quadriceps, Hamstrings
SS: Upright & Lying Hamstring Curls	Pull	Bodyweight	Beginner	None required	Legs, Core, Hamstrings, Glutes
Reverse Dumbbell Lunges: Alternating	Push	Dumbbell	Intermediate	Dumbbells	Legs, Quadriceps, Hamstrings
Single Leg Deadlift	N/A	Dumbbell	Intermediate	Dumbbells, Kettlebells	Legs, Hamstrings, Glutes
Overhead Lockout Lunge W Kettle Bell		Cardio	Athletic	None required	Legs, Back, Hamstrings, Upper
Weighted Step Up	Push	Bodybuilding	Athletic	Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box	Legs, Quadriceps, Hamstrings, Glutes
Deadlift	Pull	Bodybuilding	Intermediate	Barbell	Back, Legs, Lower, Hamstrings, Glutes
Barbell Sumo Deadlift	Pull	Bodybuilding	Elite	Barbell Bar, Lifting Straps	Legs, Back, Core, Hamstrings