Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Kinesis Bow & Arrow Interval	N/A	Cardio	Intermediate	None required	Back, Arms, Core, Legs, Lats
Sumo Deadlift	Pull	Bodybuilding	Intermediate	Barbell, Barbell Plates	Legs, Back, Glutes, Lower
High Knee Squat Tuck	Pull	Cardio	Intermediate	None required	Legs, Core
Rotational Row In Lunge		Endurance	Intermediate	Single Cable Grip Attachment	Legs, Back, Core, Lats
Frog Tuck Burpees	Push	Cardio	Athletic	None required	Legs, Core, Chest, Shoulders, Anterior
Calf Raises: Smith-Machine with Calf Step	Push	Bodybuilding	Intermediate	Calf / Squat Block, Smith Machine	Legs, Core, Calves
Leg Extensions: Single Leg	Push	Bodybuilding	Intermediate	None required	Legs, Quadriceps, Calves
Kinesis Standing Rear Shoulder	N/A	Cardio	Intermediate	None required	Shoulders, Arms, Core, Legs, Posterior
Push Press	Push	Cardio	Athletic	Barbell Bar	Legs, Shoulders, Core
Heel Kicks	N/A	Warm Up	Beginner	None required	Legs, Hamstrings, Calves, Glutes
Reverse Barbell Lunges: Alternating	Push	Bodybuilding	Athletic	Barbell Bar	Legs, Hips, Quadriceps, Hamstrings
Body Weight Squat		Bodyweight	Beginner	None required	Legs, Glutes, Quadriceps, Hamstrings
One Leg Hip Raise w/ Grab Bag Throw	Push	Bodybuilding	Athletic	None required	Legs, Arms
Dumbbell Lunges: Alternating	Push	Dumbbell	Intermediate	Dumbbells	Legs, Quadriceps, Hamstrings
Hanging Leg Raises: Bent-Knee	Pull	Core	Intermediate	Ab Slings, Squat Cage with Safety Bars, Calf / Squat Block	Core, Legs, Hips
SS: Power Squat	Push	Bodyweight	Beginner	None required	Legs, Core
Static Lunge and Shoulder Fly		Bodybuilding	Beginner	Dumbbells	Shoulders, Legs
Jumping Jacks		Bodyweight	Beginner	None required	Legs, Shoulders
Cable Kick Backs	Push	Bodybuilding	Intermediate	Ankle Strap Attachment, Cable Crossover Machine	Legs, Glutes, Hamstrings
Stair Master Cardio: Steady State	N/A	Cardio	Intermediate	None required	Legs, Hips
One Leg Get-Ups	Push	Bodyweight	Intermediate	Flat Bench	Legs, Core, Quadriceps
SS: Upright & Lying Hamstring Curls	Pull	Bodyweight	Beginner	None required	Legs, Core, Hamstrings, Glutes
Barbell Reverse Lunges: All On One Leg, Then The Other	Push	Bodybuilding	Athletic	Barbell Bar	Legs, Quadriceps, Hamstrings
Swing Lunges	Push	Bodyweight	Athletic	None required	Legs, Hips, Quadriceps, Hamstrings
Barefoot Chair Drops	Static	Prehab	Athletic	None required	Legs