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 |