Title Force Type Category Difficulty Equipment Muscle Groups
Sumo Squats: Dumbbell Pull Dumbbell Intermediate Plyo / Step-up Boxes, Dumbbells Legs, Hips, Glutes, Quadriceps
Front Squat: Basket-Grip Push Bodybuilding Intermediate Barbell Bar Pad, Barbell Bar, Squat Rack Legs, Hips, Quadriceps
Hanging Leg Raises: Straight-Leg Pull Core Intermediate Ab Slings, Calf / Squat Block, Squat Cage with Safety Bars Core, Legs, Hips
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
Barbell Curtsey Lunges Push Bodybuilding Intermediate Barbell Bar Hips, Legs, Inside, Outside
Horizontal Leg Press: Single Leg Push Bodybuilding Athletic Leg Press Machine Legs, Hips, Glutes, Quadriceps
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
Dumbbell Lunges: All On One Leg, Then The Other Push Dumbbell Intermediate Dumbbells Legs, Hips, Quadriceps, Hamstrings
Standard Box Jump Plyometrics Athletic Plyo / Step-up Boxes Legs, Hips
Warrior 2 Static Yoga Beginner Yoga Mat Hips, Core
Reverse Barbell Lunges: Alternating Push Bodybuilding Athletic Barbell Bar Legs, Hips, Quadriceps, Hamstrings
Hanging Leg Raises: Bent-Knee Pull Core Intermediate Ab Slings, Squat Cage with Safety Bars, Calf / Squat Block Core, Legs, Hips
Stair Master Cardio: Steady State N/A Cardio Intermediate None required Legs, Hips
Swing Lunges Push Bodyweight Athletic None required Legs, Hips, Quadriceps, Hamstrings
Low Lunge Stretch Static Stretching Beginner None required Hips, Flexors
Scissor to Leg Raise N/A Core Intermediate None required Core, Hips, Lower Abs, Flexors
Medicine Ball Drop w Crunch N/A Core Intermediate Medicine Balls Core, Hips, Inside
Bulgarian Split Squats: Body-Weight Push Bodyweight Intermediate Plyo / Step-up Boxes Legs, Hips, Quadriceps, Glutes
Spiderman Kickthroughs N/A Bodyweight Intermediate None required Core, Hips, Arms, Flexors
Spiderman N/A Prehab Athletic None required Hips, Core, Flexors
Swing Kicks N/A Stretching Intermediate None required Hips, Legs, Flexors
Box Jumps: Medium Level Push Plyometrics Athletic Wooden Plyo Box Legs, Hips
Reverse Hyper-Extensions: Stability Ball, Feet Like A Frog Pull Core Intermediate Ab Mat, Swiss Ball Legs, Hips, Glutes