Title Force Type Category Difficulty Equipment Muscle Groups
Lateral Step Up Finish Push Bodyweight Athletic None required Legs
Supermans Core Beginner Ab Mat Back, Legs, Lower, Glutes, Hamstrings
Lunge With Weights Dumbbell Athletic None required Legs, Quadriceps, Glutes
Bird Dog Core Intermediate None required Core, Legs, Glutes
High Knee Squat Tuck Pull Cardio Intermediate None required Legs, Core
Bridge 4 Way Glute- Feet Together Knees Out N/A Bodyweight Beginner None required Legs, Glutes, Hamstrings
Wide Squat, Wide Curl, Hulk Pose Pull Bodybuilding Beginner Dumbbells Arms, Back, Legs, Biceps, Upper
Jumping Jack Bosu Burpee Overhead Lockout Lunge N/A Plyometrics Elite None required Legs, Chest, Shoulders
Swing Lunges Push Bodyweight Athletic None required Legs, Hips, Quadriceps, Hamstrings
Diamond Jump N/A Plyometrics Elite None required Legs
Swing Kicks W Stick N/A Warm Up Beginner None required Hips, Legs, Flexors
Charleston N/A Bodyweight Intermediate None required Legs, Quadriceps, Glutes
Barbell Lunges: All On One Leg, Then The Other Push Bodybuilding Athletic Barbell Bar, Squat Rack Legs, Quadriceps, Hamstrings, Glutes
Sprint, Cross Over Step Push Agility Athletic None required Legs
Knee Knee Chest N/A Agility Athletic None required Legs, Arms
Barefoot Chair Drops Static Prehab Athletic None required Legs
Lateral Bosu Hops Plyometrics Athletic Bosu Ball Legs, Glutes
Crunch on Swiss Ball N/A Core Intermediate None required Core, Legs, Upper Abs, Glutes
Stradling Box Jumps Push Plyometrics Athletic Plyo / Step-up Boxes Legs, Glutes
Lateral Swing Kicks W Stick N/A Warm Up Beginner None required Legs, Glutes
Single Leg Bridge on Swiss Ball N/A Bodyweight Athletic None required Legs, Glutes, Hamstrings, Calves
SS: Lying Hamstring Curls, Single Leg Pull Bodybuilding Elite None required Legs, Core, Hamstrings, Glutes
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
Reverse Hyper-Extensions: Stability Ball, Feet On Ground Pull Core Intermediate Swiss Ball, Ab Mat Legs, Hips, Glutes
Hamstring Roll Outs with Ball Bodyweight Intermediate Exercise Ball Legs, Hamstrings, Glutes