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