Bulgarian Split Squats: Body-Weight |
Push |
Bodyweight |
Intermediate |
Plyo / Step-up Boxes |
Legs, Hips, Quadriceps, Glutes |
Lunge With Weights |
|
Dumbbell |
Athletic |
None required |
Legs, Quadriceps, Glutes |
Lateral Step Up Finish |
Push |
Bodyweight |
Athletic |
None required |
Legs |
Fly Alternating Lockout |
N/A |
Dumbbell |
Athletic |
None required |
Core, Chest, Legs, Glutes |
Supermans |
|
Core |
Beginner |
Ab Mat |
Back, Legs, Lower, Glutes, Hamstrings |
Swing Lunges |
Push |
Bodyweight |
Athletic |
None required |
Legs, Hips, Quadriceps, Hamstrings |
Sumo Stomps |
N/A |
Plyometrics |
Intermediate |
None required |
Hips, Legs, Glutes |
Barefoot Hip Rotation Reach |
Pull |
Prehab |
Athletic |
None required |
Legs |
Stradling Box Jumps |
Push |
Plyometrics |
Athletic |
Plyo / Step-up Boxes |
Legs, Glutes |
Crunch on Swiss Ball |
N/A |
Core |
Intermediate |
None required |
Core, Legs, Upper Abs, Glutes |
Lunge Press |
Push |
Dumbbell |
Intermediate |
None required |
Shoulders, Legs, Quadriceps |
Bird Dog |
|
Core |
Intermediate |
None required |
Core, Legs, Glutes |
High Knee Squat Tuck |
Pull |
Cardio |
Intermediate |
None required |
Legs, Core |
Skaters |
|
Cardio |
Intermediate |
None required |
Legs, Core, Quadriceps |
Resistance band squat |
Push |
Resistance Bands |
Beginner |
None required |
Legs, Core, Hips |
Dumbbell Lunges: All On One Leg, Then The Other |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Hips, Quadriceps, Hamstrings |
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 |
Barefoot Chair Drops |
Static |
Prehab |
Athletic |
None required |
Legs |
SS: Lying Hamstring Curls, Single Leg |
Pull |
Bodybuilding |
Elite |
None required |
Legs, Core, Hamstrings, Glutes |
Split Jump, Box Drop w/ Second Jump |
Push |
Plyometrics |
Athletic |
None required |
Legs, Core |
Lateral Rolls |
N/A |
Warm Up |
Beginner |
Swiss Ball |
Legs, Core, Glutes |
Barefoot Squat Series |
Push |
Prehab |
Athletic |
None required |
Legs |
Hamstring Roll Outs with Ball |
|
Bodyweight |
Intermediate |
Exercise Ball |
Legs, Hamstrings, Glutes |
Knee Knee Chest |
N/A |
Agility |
Athletic |
None required |
Legs, Arms |
Diamond Jump |
N/A |
Plyometrics |
Elite |
None required |
Legs |