Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Lunge With Weights		Dumbbell	Athletic	None required	Legs, Quadriceps, Glutes
Tire Jumps: Alternating Sides	Push	Agility	Athletic	Tractor Tire	Legs, Core
Squat To Overhead Press	Push	Cardio	Intermediate	Barbell Bar	Legs, Shoulders
Split Squats	Push	Bodyweight	Athletic	None required	Legs, Hips, Quadriceps, Hamstrings
Forward Lunge with Overhead Dumbbell Press	Push	Dumbbell	Intermediate	None required	Legs, Shoulders, Quadriceps, Hamstrings
Single Leg Squat On Bosu	N/A	Agility	Athletic	Bosu Ball	Legs, Glutes, Calves
Horizontal Leg Press: Wide Stance	Push	Bodybuilding	Intermediate	Leg Press Machine	Legs, Hamstrings, Glutes, Quadriceps
Bosu Opposite Arm And Leg Curl To Press		Agility	Athletic	Bosu Ball, Dumbbells	Legs, Shoulders, Calves
Pop Squats	N/A	Plyometrics	Intermediate	None required	Hips, Legs, Glutes
Sumo Stomps	N/A	Plyometrics	Intermediate	None required	Hips, Legs, Glutes
Diamond Jump	N/A	Plyometrics	Elite	None required	Legs
Hack Squats: Close Stance	Push	Bodybuilding	Athletic	Hack Squat Machine	Legs, Quadriceps, Hamstrings
Barbell Curtsey Lunges	Push	Bodybuilding	Intermediate	Barbell Bar	Hips, Legs, Inside, Outside
SS: Reverse Lunges	N/A	Bodyweight	Intermediate	None required	Legs, Quadriceps, Hamstrings, Glutes
Broad Jumps	N/A	Cardio	Intermediate	None required	Legs, Quadriceps, Glutes
Crab Single Leg Extensions	N/A	Bodyweight	Intermediate	None required	Legs, Shoulders, Glutes, Hamstrings, Anterior
Bar Kicks	Pull	Bodyweight	Beginner	Squat Rack, Barbell Bar	Legs, Hips, Core, Quadriceps, Flexors, Lower Abs
Reverse Hyper-Extensions: Stability Ball, Feet On Ground	Pull	Core	Intermediate	Swiss Ball, Ab Mat	Legs, Hips, Glutes
Barbell Deadlift	Pull	Bodybuilding	Intermediate	None required	Back, Legs, Core, Obliques
Step-Ups: Inside Squat Rack Cage	Push	Plyometrics	Athletic	Squat Cage with Safety Bars	Arms, Legs, Hips, Core
Squats: Barbell, Medium Stance	Push	Bodybuilding	Athletic	Barbell Bar Pad	Legs, Quadriceps, Hamstrings
Goodmorning	N/A	Bodybuilding	Athletic	Barbell Bar, Barbell Plate	Back, Legs, Lower, Hamstrings
Chest elevated glute bridge with Swiss Ball	Push	Exercise Ball	Intermediate	Exercise Ball	Legs, Glutes, Hamstrings
Reverse Crunches: Shins on Stability Ball	Pull	Exercise Ball	Intermediate	Ab Mat, Swiss Ball	Core, Legs, Back, Hips, Arms, Lower
Step Ups With A Hop: All On One Leg, Then The Other	Push	Plyometrics	Intermediate	Plyo / Step-up Boxes	Legs, Glutes, Quadriceps, Hamstrings