Lateral Step Up Finish |
Push |
Bodyweight |
Athletic |
None required |
Legs |
Supermans |
|
Core |
Beginner |
Ab Mat |
Back, Legs, Lower, Glutes, Hamstrings |
Lunge With Weights |
|
Dumbbell |
Athletic |
None required |
Legs, Quadriceps, Glutes |
Bird Dog |
|
Core |
Intermediate |
None required |
Core, Legs, Glutes |
High Knee Squat Tuck |
Pull |
Cardio |
Intermediate |
None required |
Legs, Core |
Bridge 4 Way Glute- Feet Together Knees Out |
N/A |
Bodyweight |
Beginner |
None required |
Legs, Glutes, Hamstrings |
Wide Squat, Wide Curl, Hulk Pose |
Pull |
Bodybuilding |
Beginner |
Dumbbells |
Arms, Back, Legs, Biceps, Upper |
Jumping Jack Bosu Burpee Overhead Lockout Lunge |
N/A |
Plyometrics |
Elite |
None required |
Legs, Chest, Shoulders |
Swing Lunges |
Push |
Bodyweight |
Athletic |
None required |
Legs, Hips, Quadriceps, Hamstrings |
Diamond Jump |
N/A |
Plyometrics |
Elite |
None required |
Legs |
Swing Kicks W Stick |
N/A |
Warm Up |
Beginner |
None required |
Hips, Legs, Flexors |
Charleston |
N/A |
Bodyweight |
Intermediate |
None required |
Legs, Quadriceps, Glutes |
Barbell Lunges: All On One Leg, Then The Other |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Squat Rack |
Legs, Quadriceps, Hamstrings, Glutes |
Sprint, Cross Over Step |
Push |
Agility |
Athletic |
None required |
Legs |
Knee Knee Chest |
N/A |
Agility |
Athletic |
None required |
Legs, Arms |
Barefoot Chair Drops |
Static |
Prehab |
Athletic |
None required |
Legs |
Lateral Bosu Hops |
|
Plyometrics |
Athletic |
Bosu Ball |
Legs, Glutes |
Crunch on Swiss Ball |
N/A |
Core |
Intermediate |
None required |
Core, Legs, Upper Abs, Glutes |
Stradling Box Jumps |
Push |
Plyometrics |
Athletic |
Plyo / Step-up Boxes |
Legs, Glutes |
Lateral Swing Kicks W Stick |
N/A |
Warm Up |
Beginner |
None required |
Legs, Glutes |
Single Leg Bridge on Swiss Ball |
N/A |
Bodyweight |
Athletic |
None required |
Legs, Glutes, Hamstrings, Calves |
SS: Lying Hamstring Curls, Single Leg |
Pull |
Bodybuilding |
Elite |
None required |
Legs, Core, Hamstrings, Glutes |
Single Leg To Opposite Arm Straight Leg Deadlift W/ Row To Bicep Curl Kettle Bell And Stick |
|
Agility |
Athletic |
None required |
Legs, Shoulders, Back, Lats |
Reverse Hyper-Extensions: Stability Ball, Feet On Ground |
Pull |
Core |
Intermediate |
Swiss Ball, Ab Mat |
Legs, Hips, Glutes |
Hamstring Roll Outs with Ball |
|
Bodyweight |
Intermediate |
Exercise Ball |
Legs, Hamstrings, Glutes |