Title Force Type Category Difficulty Equipment Muscle Groups
Step Behind Lunge Push Bodyweight Athletic None required Legs
Ski Downs Cardio Intermediate None required Legs, Quadriceps, Hamstrings, Calves
Mobility Down Dog N/A Stretching Beginner Ab Mat Legs, Back, Hamstrings, Lower, Calves
Sprint, Backpedal Pull Agility Athletic None required Legs
SS: Side Plank Jack-Knives Pull Core Athletic None required Core, Legs, Hips, Obliques, Quadriceps
Roman Chair: Straight-Leg Raises Pull Bodybuilding Intermediate Roman Chair Core, Legs, Hips
X Hops Double Leg N/A Plyometrics Athletic None required Legs, Calves
Finisher Matrix Push Bodyweight Athletic None required Legs, Core
One Dribble Middle Float Back Attack N/A Agility Athletic None required Legs, Arms
Standing Side Leg Raise Bodyweight Beginner None required Legs, Hips, Glutes, Outside
Bar Kicks Pull Bodyweight Beginner Squat Rack, Barbell Bar Legs, Hips, Core, Quadriceps, Flexors, Lower Abs
Jab Drill Single Side N/A Dumbbell Intermediate Dumbbells Legs, Shoulders, Anterior
Bird Dog Core Intermediate None required Core, Legs, Glutes
Chasse with Weighted Punch N/A Dumbbell Intermediate Dumbbells Arms, Legs, Glutes, Quadriceps
Jump Stop N/A Agility Athletic None required Legs, Arms
Barefoot 47 One Leg Jumps Push Prehab Athletic None required Legs
Reverse Crunches: Shins on Stability Ball Pull Exercise Ball Intermediate Ab Mat, Swiss Ball Core, Legs, Back, Hips, Arms, Lower
Side Lunge Switch Hop N/A Bodyweight Intermediate None required Legs, Quadriceps, Hamstrings
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
4 Point Squat Push Bodyweight Intermediate None required Legs, Quadriceps, Glutes
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
Advanced Skiers Push Bodybuilding Athletic Dumbbells Arms, Back, Legs, Triceps, Upper, Hamstrings