Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
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