Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
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