Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Frog Hops	Push	Bodyweight	Intermediate	None required	Legs, Glutes, Hamstrings
Bridge w Leg Lift	N/A	Bodyweight	Athletic	None required	Legs, Back, Glutes, Hamstrings, Lower
Hack Squats: Close Stance	Push	Bodybuilding	Athletic	Hack Squat Machine	Legs, Quadriceps, Hamstrings
Squats: Body Weight	Push	Bodyweight	Beginner	None required	Legs, Quadriceps, Hamstrings
Hyper-Extensions: Platform, Body-Weight	Pull	Core	Intermediate	None required	Back, Legs, Lower, Glutes, Hamstrings
Inverted Leg Press: Low & Close	Push	Bodybuilding	Intermediate	None required	Legs, Quadriceps, Hamstrings
Bridge 4 Way Glute- Feet out Knees out - Neutral	N/A	Bodyweight	Beginner	None required	Legs, Core, Glutes, Hamstrings
Barbell Straight Leg Deadlifts	Pull	Bodybuilding	Intermediate	Barbell Bar	Legs, Hips, Hamstrings, Glutes
SS: Reverse Lunges	N/A	Bodyweight	Intermediate	None required	Legs, Quadriceps, Hamstrings, Glutes
Overhead Lockout Lunge W Kettle Bell		Cardio	Athletic	None required	Legs, Back, Hamstrings, Upper
Single Leg Deadlift	N/A	Dumbbell	Intermediate	Dumbbells, Kettlebells	Legs, Hamstrings, Glutes
Inverted Leg Press: High & Wide	Push	Bodybuilding	Intermediate	Leg Press Machine	Legs, Hamstrings, Quadriceps
'Round the World	N/A	Dumbbell	Intermediate	Dumbbells	Core, Legs, Obliques, Hamstrings
Barbell Reverse Lunges: All On One Leg, Then The Other	Push	Bodybuilding	Athletic	Barbell Bar	Legs, Quadriceps, Hamstrings
Step Ups With A Hop: All On One Leg, Then The Other	Push	Plyometrics	Intermediate	Plyo / Step-up Boxes	Legs, Glutes, Quadriceps, Hamstrings
Single Leg Bridge on Swiss Ball	N/A	Bodyweight	Athletic	None required	Legs, Glutes, Hamstrings, Calves
Quad Leanbacks	N/A	Bodyweight	Intermediate	None required	Legs, Quadriceps, Hamstrings
Resistance band Stiff leg deadlifts	Pull	Resistance Bands	Beginner	None required	Legs, Back, Hamstrings, Glutes, Lower
Weighted Step Up	Push	Bodybuilding	Athletic	Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box	Legs, Quadriceps, Hamstrings, Glutes
Good Mornings (Dynamic Stretch)	N/A	Warm Up	Beginner	None required	Legs, Quadriceps, Hamstrings
Bridge 4 Way Glute- Feet and Knees Together	N/A	Bodyweight	Beginner	None required	Legs, Core, Glutes, Hamstrings
Hamstring Curls Single Leg	Pull	Exercise Ball	Elite	Ab Mat, Swiss Ball	Legs, Core, Back, Hamstrings, Glutes, Calves, Lower
Dumbbell Lunges: All On One Leg, Then The Other	Push	Dumbbell	Intermediate	Dumbbells	Legs, Hips, Quadriceps, Hamstrings
Power Squats		Bodyweight	Athletic	None required	Legs, Quadriceps, Glutes, Hamstrings
Mobility Down Dog	N/A	Stretching	Beginner	Ab Mat	Legs, Back, Hamstrings, Lower, Calves