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 |