Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Tire Jumps: Alternating Sides	Push	Agility	Athletic	Tractor Tire	Legs, Core
Step Ups With A Hop: All On One Leg, Then The Other	Push	Plyometrics	Intermediate	Plyo / Step-up Boxes	Legs, Glutes, Quadriceps, Hamstrings
Bird Dog Static	Static	Core	Intermediate	None required	Core, Legs, Glutes
Barbell Sumo Deadlift	Pull	Bodybuilding	Elite	Barbell Bar, Lifting Straps	Legs, Back, Core, Hamstrings
Bridge 4 Way Glute- Knees Together	N/A	Bodyweight	Beginner	Ab Mat	Legs, Core, Glutes, Hamstrings
Hip Lifts: Weighted, Barbell	Push	Bodybuilding	Athletic	Barbell Bar, Barbell Bar Pad, Flat Bench	Legs, Hips, Glutes, Quadriceps, Hamstrings
Reverse Lunge w Curl	N/A	Dumbbell	Intermediate	Hex Dumbbells (pair)	Legs, Arms, Biceps, Hamstrings
Jumping Jack Bosu Burpee	N/A	Plyometrics	Elite	Bosu Ball	Chest, Legs, Shoulders
Spartan Switch Lunge	Push	Cardio	Intermediate	Dumbbells	Legs, Core, Shoulders, Posterior
Reverse Crunches: Shins on Stability Ball	Pull	Exercise Ball	Intermediate	Ab Mat, Swiss Ball	Core, Legs, Back, Hips, Arms, Lower
High Knee to Front Kick	N/A	Bodybuilding	Beginner	None required	Legs, Core
Swing Lunges	Push	Bodyweight	Athletic	None required	Legs, Hips, Quadriceps, Hamstrings
Barbell Lunges: All On One Leg, Then The Other	Push	Bodybuilding	Athletic	Barbell Bar, Squat Rack	Legs, Quadriceps, Hamstrings, Glutes
Pop Squats	N/A	Plyometrics	Intermediate	None required	Hips, Legs, Glutes
Jumping Jack Bosu Burpee Overhead Lockout Lunge	N/A	Plyometrics	Elite	None required	Legs, Chest, Shoulders
Diamond Jump	N/A	Plyometrics	Elite	None required	Legs
SS: Toes Pushes & Alligator Walks		Bodyweight	Intermediate	None required	Legs, Arms, Core, Calves, Triceps
Single Leg Squat On Bosu	N/A	Agility	Athletic	Bosu Ball	Legs, Glutes, Calves
SS: Dip with Upright Hamstring Curls	Push	Bodyweight	Intermediate	None required	Arms, Legs, Core, Triceps, Hamstrings
Chest Press to Fly	Pull	Dumbbell	Intermediate	Dumbbells, Therapy Exercise Ball	Chest, Legs, Glutes
Grass Hoppers	N/A	Plyometrics	Intermediate	Ab Mat	Legs, Hips, Glutes
Reverse Dumbbell Lunges: Alternating	Push	Dumbbell	Intermediate	Dumbbells	Legs, Quadriceps, Hamstrings
Lunge With Weights		Dumbbell	Athletic	None required	Legs, Quadriceps, Glutes
Squat To Overhead Press	Push	Cardio	Intermediate	Barbell Bar	Legs, Shoulders
Split Squats	Push	Bodyweight	Athletic	None required	Legs, Hips, Quadriceps, Hamstrings