Dumbbell Lunges: All On One Leg, Then The Other |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Hips, Quadriceps, Hamstrings |
Spiderman Kickthroughs |
N/A |
Bodyweight |
Intermediate |
None required |
Core, Hips, Arms, Flexors |
Bulgarian Split Squats: Body-Weight |
Push |
Bodyweight |
Intermediate |
Plyo / Step-up Boxes |
Legs, Hips, Quadriceps, Glutes |
Swing Lunges |
Push |
Bodyweight |
Athletic |
None required |
Legs, Hips, Quadriceps, Hamstrings |
Warm Up Knee To Chest |
Pull |
Warm Up |
Beginner |
None required |
Hips, Flexors |
Swing Kicks W Stick |
N/A |
Warm Up |
Beginner |
None required |
Hips, Legs, Flexors |
Resistance band squat |
Push |
Resistance Bands |
Beginner |
None required |
Legs, Core, Hips |
Reverse Hyper-Extensions: Stability Ball, Feet On Ground |
Pull |
Core |
Intermediate |
Swiss Ball, Ab Mat |
Legs, Hips, Glutes |
Speed Skaters |
N/A |
Plyometrics |
Beginner |
None required |
Legs, Core, Hips |
Medicine Ball Drop w Crunch |
N/A |
Core |
Intermediate |
Medicine Balls |
Core, Hips, Inside |
Low Lunge Stretch |
Static |
Stretching |
Beginner |
None required |
Hips, Flexors |
Swing Kicks |
N/A |
Stretching |
Intermediate |
None required |
Hips, Legs, Flexors |
Treadmill Push |
Push |
Plyometrics |
Intermediate |
Treadmill |
Legs, Hips, Core |
Roman Chair: Bent-Knee Raises |
Pull |
Core |
Intermediate |
Roman Chair |
Core, Hips, Legs |
Hanging Leg Raises: Bent-Knee |
Pull |
Core |
Intermediate |
Ab Slings, Squat Cage with Safety Bars, Calf / Squat Block |
Core, Legs, Hips |
Box Jumps: Medium Level |
Push |
Plyometrics |
Athletic |
Wooden Plyo Box |
Legs, Hips |
Ball Drop with Shoulders Up |
N/A |
Core |
Intermediate |
Ab Mat, Medicine Balls |
Core, Hips, Inside, Lower Abs |
Step-Ups: Inside Squat Rack Cage |
Push |
Plyometrics |
Athletic |
Squat Cage with Safety Bars |
Arms, Legs, Hips, Core |
Hip Extension |
Pull |
Warm Up |
Beginner |
None required |
Hips, Core, Outside, Obliques |
Reverse Crunch w Lift with Swiss Ball |
|
Core |
Athletic |
Swiss Ball |
Core, Hips, Inside |
Kinesis Drop Downs/Squats |
|
Cardio |
Intermediate |
None required |
Legs, Hips, Core, Arms |
Reverse Hyper-Extensions: Stability Ball on Bench, Feet Like a Frog |
Pull |
Exercise Ball |
Intermediate |
Flat Bench, Swiss Ball |
Legs, Back, Hips, Glutes, Lower |
Hip Lifts: Weighted, Barbell |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Barbell Bar Pad, Flat Bench |
Legs, Hips, Glutes, Quadriceps, Hamstrings |
Spiderman |
N/A |
Prehab |
Athletic |
None required |
Hips, Core, Flexors |
Foam Roll Hips |
N/A |
Stretching |
Beginner |
None required |
Hips, Legs, Glutes |