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