Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Chest Press to Fly	Pull	Dumbbell	Intermediate	Dumbbells, Therapy Exercise Ball	Chest, Legs, Glutes
Barbell Straight Leg Deadlifts	Pull	Bodybuilding	Intermediate	Barbell Bar	Legs, Hips, Hamstrings, Glutes
Hip Bridges	Push	Bodyweight	Beginner	Flat Bench	Legs, Back, Glutes, Hamstrings, Lower
Resistance band Stiff leg deadlifts	Pull	Resistance Bands	Beginner	None required	Legs, Back, Hamstrings, Glutes, Lower
Rapid Fire Front Kicks	N/A	Cardio	Elite	None required	Core, Legs
Cable Squats	Push	Bodybuilding	Intermediate	Cable Crossover Machine, Tricep Press Down Bar Attachment	Legs, Glutes, Quadriceps, Hamstrings
Crab Single Leg Extensions	N/A	Bodyweight	Intermediate	None required	Legs, Shoulders, Glutes, Hamstrings, Anterior
High Knees		Warm Up	Intermediate	None required	Legs, Hips, Core, Flexors
Jab Drill W Lunge (Alternating)	N/A	Cardio	Athletic	Dumbbells	Legs, Shoulders, Anterior
Frog Hops	Push	Bodyweight	Intermediate	None required	Legs, Glutes, Hamstrings
Lateral Box Jump		Plyometrics	Athletic	Plyo / Step-up Boxes	Legs, Hips, Outside
Fake Hook Step Through Middle	N/A	Agility	Athletic	None required	Legs, Arms
Advanced Skiers	Push	Bodybuilding	Athletic	Dumbbells	Arms, Back, Legs, Triceps, Upper, Hamstrings
Curtsey Lunges	Push	Bodyweight	Beginner	None required	Hips, Legs, Inside, Outside, Quadriceps, Hamstrings
Hyper-Extensions: Platform, Weighted	Pull	Core	Intermediate	None required	Back, Legs, Lower, Glutes, Hamstrings
'Round the World	N/A	Dumbbell	Intermediate	Dumbbells	Core, Legs, Obliques, Hamstrings
Standing Single Leg Balance	Static	Core	Intermediate	None required	Core, Legs, Quadriceps
Explosive Bird Dog	N/A	Core	Athletic	Ab Mat	Core, Legs, Shoulders, Glutes
Vertical Leg Press: Smith-Machine, Close Stance	Push	Bodybuilding	Elite	Ab Mat, Smith Machine	Legs, Glutes, Hamstrings, Quadriceps
Side Cable Kick Outs	Push	Bodybuilding	Intermediate	Ankle Strap Attachment, Cable Crossover Machine	Hips, Legs
90 Box Drops	Push	Plyometrics	Athletic	None required	Legs, Core
Sumo 1/2 Burpee	Push	Bodyweight	Intermediate	None required	Legs, Back, Core
Calf Raises: Seated (Foot Variations)	Push	Bodybuilding	Beginner	Seated Calf Machine	Legs, Calves, Quadriceps
Ice Skaters		Plyometrics	Athletic	None required	Legs, Glutes
Diamond Jump	N/A	Plyometrics	Elite	None required	Legs