Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Hip Lifts: Weighted, Barbell	Push	Bodybuilding	Athletic	Barbell Bar, Barbell Bar Pad, Flat Bench	Legs, Hips, Glutes, Quadriceps, Hamstrings
Reverse Crunches: Shins on Stability Ball	Pull	Exercise Ball	Intermediate	Ab Mat, Swiss Ball	Core, Legs, Back, Hips, Arms, Lower
Swing Lunges	Push	Bodyweight	Athletic	None required	Legs, Hips, Quadriceps, Hamstrings
Pop Squats	N/A	Plyometrics	Intermediate	None required	Hips, Legs, Glutes
Grass Hoppers	N/A	Plyometrics	Intermediate	Ab Mat	Legs, Hips, Glutes
Split Squats	Push	Bodyweight	Athletic	None required	Legs, Hips, Quadriceps, Hamstrings
Sumo Stomps	N/A	Plyometrics	Intermediate	None required	Hips, Legs, Glutes
Barbell T-Bends	Pull	Bodybuilding	Athletic	Barbell Bar	Legs, Hips, Hamstrings, Glutes
Barbell Curtsey Lunges	Push	Bodybuilding	Intermediate	Barbell Bar	Hips, Legs, Inside, Outside
Bar Kicks	Pull	Bodyweight	Beginner	Squat Rack, Barbell Bar	Legs, Hips, Core, Quadriceps, Flexors, Lower Abs
Reverse Hyper-Extensions: Stability Ball, Feet On Ground	Pull	Core	Intermediate	Swiss Ball, Ab Mat	Legs, Hips, 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
Front Squat: Basket-Grip	Push	Bodybuilding	Intermediate	Barbell Bar Pad, Barbell Bar, Squat Rack	Legs, Hips, Quadriceps
Step-Ups: Inside Squat Rack Cage	Push	Plyometrics	Athletic	Squat Cage with Safety Bars	Arms, Legs, Hips, Core
Half Boat Holds	Static	Bodyweight	Beginner	None required	Core, Hips, Flexors
Treadmill Cardio: Incline, Steady State	N/A	Cardio	Beginner	Treadmill	Legs, Hips
Box Jumps: High Level	Push	Plyometrics	Elite	Wooden Plyo Box	Legs, Hips
Hip Stretch Seated	Static	Stretching	Beginner	None required	Hips, Flexors
Barbell Straight Leg Deadlifts	Pull	Bodybuilding	Intermediate	Barbell Bar	Legs, Hips, Hamstrings, Glutes
Warrior 2	Static	Yoga	Beginner	Yoga Mat	Hips, Core
Reverse Crunch w Lift with Swiss Ball		Core	Athletic	Swiss Ball	Core, Hips, Inside
Bulgarian Split Squats: Dumbbell	Push	Dumbbell	Intermediate	Plyo / Step-up Boxes	Legs, Hips, Quadriceps, Glutes
Kinesis Drop Downs/Squats		Cardio	Intermediate	None required	Legs, Hips, Core, Arms
Speed Skaters	N/A	Plyometrics	Beginner	None required	Legs, Core, Hips
Advanced Side Plank	Static	Core	Intermediate	None required	Core, Hips, Obliques, Outside