Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Pass the Ball	N/A	Exercise Ball	Beginner	Swiss Ball	Core, Upper Abs, Lower Abs
Supermans		Core	Beginner	Ab Mat	Back, Legs, Lower, Glutes, Hamstrings
In-Outs		Bodyweight	Intermediate	None required	Core, Shoulders, Upper Abs, Lower Abs, Anterior
SB Push Up to I's to Pike to Push Up	N/A	Core	Elite	Swiss Ball	Chest, Shoulders, Core, Lower
Tripod Row Opposite Knee Tuck	Pull	Core	Elite	Single Cable Grip Attachment	Core, Arms, Back, Lower
Planks Heel to Toe Rocks	N/A	Core	Intermediate	None required	Core, Back, Lower
Supported Leg Extension	Pull	Bodyweight	Intermediate	None required	Core, Lower Abs, Upper Abs
Combo- Side Plank Up and Down w Rotation Stir the Pot Donkey Kick	N/A	Core	Elite	Ab Mat	Core, Back, Upper, Lower
Chest Press Decline	Push	Dumbbell	Beginner	Decline Bench, Dumbbells	Chest, Lower
Windshield Wipers	N/A	Bodyweight	Intermediate	None required	Core, Obliques, Lower Abs
Balanced Stir the Pot, Halo, Tricep Extension and Reverse Crunch		Core	Athletic	Ab Mat, Kettlebells	Core, Back, Lower
Bosu Crunch		Core	Intermediate	None required	Core, Back, Lower
TRX Knee Tucks	N/A	TRX	Athletic	TRX	Core, Shoulders, Upper Abs, Lower Abs, Anterior
Swiss Ball Plank Kick	Pull	Exercise Ball	Intermediate	Exercise Ball (Swiss Ball)	Core, Upper Abs, Lower Abs
Tricep Dip	Push	Bodyweight	Beginner	None required	Arms, Shoulders, Core, Triceps, Lower Abs
Seated Rows: Close-Grip	Pull	Bodybuilding	Intermediate	Row Machine, Fat Gripz, Double D Handle Attachment	Back, Arms, Lats, Lower, Biceps
Moto Rows: Neutral Grip	Pull	Bodybuilding	Intermediate	Cable Crossover Machine, Single D Handle Attachment, Ab Mat, Fat Gripz	Back, Lats, Lower
Ball Drop with Shoulders Up	N/A	Core	Intermediate	Ab Mat, Medicine Balls	Core, Hips, Inside, Lower Abs
Ball X Change		Core	Athletic	Swiss Ball	Core, Lower Abs
Deadlift	Pull	Bodybuilding	Intermediate	Barbell	Back, Legs, Lower, Hamstrings, Glutes
Seated Rows: Neutral-Grip, Single-Arm, D-Handle	Pull	Bodybuilding	Intermediate	Single D Handle Attachment, Fat Gripz, Lifting Straps, Row Machine	Back, Arms, Lats, Lower, Biceps
Flat Bench Press: Dumbbell, Single-Arm, Alternating	Push	Dumbbell	Beginner	Dumbbells	Chest, Arms, Lower, Triceps
Supine TRX Knee Tucks	N/A	TRX	Athletic	TRX	Core, Lower Abs, Upper Abs
Ws on Stability Ball		Core	Intermediate	Swiss Ball	Back, Lower, Upper
Dip Rack Knee Raises w Weight		Core	Athletic	Dip Station, Dumbbells	Core, Lower Abs