Title Force Type Category Difficulty Equipment Muscle Groups
Hamstring Curls Single Leg Pull Exercise Ball Elite Ab Mat, Swiss Ball Legs, Core, Back, Hamstrings, Glutes, Calves, Lower
Explosive Mt. Climbers w Bosu N/A Bodyweight Intermediate Bosu Ball Legs, Core, Hips, Quadriceps, Flexors
Barbell Reverse Lunges: All On One Leg, Then The Other Push Bodybuilding Athletic Barbell Bar Legs, Quadriceps, Hamstrings
Dumbbell Lunges: All On One Leg, Then The Other Push Dumbbell Intermediate Dumbbells Legs, Hips, Quadriceps, Hamstrings
Standing Side Leg Raise Bodyweight Beginner None required Legs, Hips, Glutes, Outside
Chasse with Weighted Punch N/A Dumbbell Intermediate Dumbbells Arms, Legs, Glutes, Quadriceps
Reverse Crunches: Shins on Stability Ball Pull Exercise Ball Intermediate Ab Mat, Swiss Ball Core, Legs, Back, Hips, Arms, Lower
Bulgarian Split Squats: Body-Weight Push Bodyweight Intermediate Plyo / Step-up Boxes Legs, Hips, Quadriceps, Glutes
Tire Jumps: Alternating Sides Push Agility Athletic Tractor Tire Legs, Core
Bosu Opposite Arm And Leg Curl To Press Agility Athletic Bosu Ball, Dumbbells Legs, Shoulders, Calves
Bird Dog Static Static Core Intermediate None required Core, Legs, Glutes
Advanced Skiers Push Bodybuilding Athletic Dumbbells Arms, Back, Legs, Triceps, Upper, Hamstrings
Monster Walks: Body Weight N/A Plyometrics Intermediate None required Hips, Legs, Glutes
Sledgehammer Tire Strikes N/A Agility Elite Sledge Hammer, Tractor Tire Arms, Back, Core, Chest, Legs
Squat to Curl to Press (Dumbbells) N/A Dumbbell Intermediate Hex Dumbbells (pair) Legs, Arms, Shoulders
Diamond Jump N/A Plyometrics Elite None required Legs
Bulgarian Split Squats: Smith-Machine Push Bodybuilding Athletic Smith Machine, Wooden Plyo Box Legs, Hips, Quadriceps, Glutes
Lunge w Rotational Raise w Kettle Bell Kettlebell Intermediate Kettlebells Legs, Shoulders, Core
SS: Toes Pushes & Alligator Walks Bodyweight Intermediate None required Legs, Arms, Core, Calves, Triceps
Jumping Jack Bosu Burpee N/A Plyometrics Elite Bosu Ball Chest, Legs, Shoulders
Curtsey Lunges Push Bodyweight Beginner None required Hips, Legs, Inside, Outside, Quadriceps, Hamstrings
Lateral Box Jump Plyometrics Athletic Plyo / Step-up Boxes Legs, Hips, Outside
Frog Hops Push Bodyweight Intermediate None required Legs, Glutes, Hamstrings
Single Leg Calf Raise on Box N/A Bodyweight Intermediate Plyo / Step-up Boxes Legs, Calves
Rower Sprint Pull Cardio Intermediate Row Machine Legs, Back, Lats, Lower