Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
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