Title Force Type Category Difficulty Equipment Muscle Groups
Chest Press to Fly Pull Dumbbell Intermediate Dumbbells, Therapy Exercise Ball Chest, Legs, Glutes
Barbell Straight Leg Deadlifts Pull Bodybuilding Intermediate Barbell Bar Legs, Hips, Hamstrings, Glutes
Hip Bridges Push Bodyweight Beginner Flat Bench Legs, Back, Glutes, Hamstrings, Lower
Resistance band Stiff leg deadlifts Pull Resistance Bands Beginner None required Legs, Back, Hamstrings, Glutes, Lower
Rapid Fire Front Kicks N/A Cardio Elite None required Core, Legs
Cable Squats Push Bodybuilding Intermediate Cable Crossover Machine, Tricep Press Down Bar Attachment Legs, Glutes, Quadriceps, Hamstrings
Crab Single Leg Extensions N/A Bodyweight Intermediate None required Legs, Shoulders, Glutes, Hamstrings, Anterior
High Knees Warm Up Intermediate None required Legs, Hips, Core, Flexors
Jab Drill W Lunge (Alternating) N/A Cardio Athletic Dumbbells Legs, Shoulders, Anterior
Frog Hops Push Bodyweight Intermediate None required Legs, Glutes, Hamstrings
Lateral Box Jump Plyometrics Athletic Plyo / Step-up Boxes Legs, Hips, Outside
Fake Hook Step Through Middle N/A Agility Athletic None required Legs, Arms
Advanced Skiers Push Bodybuilding Athletic Dumbbells Arms, Back, Legs, Triceps, Upper, Hamstrings
Curtsey Lunges Push Bodyweight Beginner None required Hips, Legs, Inside, Outside, Quadriceps, Hamstrings
Hyper-Extensions: Platform, Weighted Pull Core Intermediate None required Back, Legs, Lower, Glutes, Hamstrings
'Round the World N/A Dumbbell Intermediate Dumbbells Core, Legs, Obliques, Hamstrings
Standing Single Leg Balance Static Core Intermediate None required Core, Legs, Quadriceps
Explosive Bird Dog N/A Core Athletic Ab Mat Core, Legs, Shoulders, Glutes
Vertical Leg Press: Smith-Machine, Close Stance Push Bodybuilding Elite Ab Mat, Smith Machine Legs, Glutes, Hamstrings, Quadriceps
Side Cable Kick Outs Push Bodybuilding Intermediate Ankle Strap Attachment, Cable Crossover Machine Hips, Legs
90 Box Drops Push Plyometrics Athletic None required Legs, Core
Sumo 1/2 Burpee Push Bodyweight Intermediate None required Legs, Back, Core
Calf Raises: Seated (Foot Variations) Push Bodybuilding Beginner Seated Calf Machine Legs, Calves, Quadriceps
Ice Skaters Plyometrics Athletic None required Legs, Glutes
Diamond Jump N/A Plyometrics Elite None required Legs