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