Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Bent-Over Dumbbell Row: Neutral-Grip	Pull	Dumbbell	Intermediate	Dumbbells, Fat Gripz	Back, Arms, Lower
Reverse Crunches: Shins on Stability Ball	Pull	Exercise Ball	Intermediate	Ab Mat, Swiss Ball	Core, Legs, Back, Hips, Arms, Lower
Pikes and Pushup in SB	Push	Exercise Ball	Elite	None required	Arms, Back, Core, Triceps, Lower
Reverse Lunge with Front Kick	Push	Bodyweight	Intermediate	None required	Legs, Core, Glutes, Quadriceps, Lower Abs
Single-Arm Dumbbell Row: Knee On Bench	Pull	Dumbbell	Beginner	Dumbbells, Flat Bench, Fat Gripz	Back, Lower, Lats
Swiss Ball Reverse Crunch	Pull	Exercise Ball	Intermediate	Exercise Ball (Swiss Ball)	Core, Upper Abs, 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
Bar Kicks	Pull	Bodyweight	Beginner	Squat Rack, Barbell Bar	Legs, Hips, Core, Quadriceps, Flexors, Lower Abs
Bosu Circle Plank		Core	Athletic	Bosu Ball	Core, Back, Lower
Supported Leg Extension	Pull	Bodyweight	Intermediate	None required	Core, Lower Abs, Upper Abs
Stability Ball Exchange For Abdominals	Pull	Exercise Ball	Intermediate	None required	Core, Upper Abs, Lower Abs
Tricep Dip	Push	Bodyweight	Beginner	None required	Arms, Shoulders, Core, Triceps, Lower Abs
Bridge w Leg Lift	N/A	Bodyweight	Athletic	None required	Legs, Back, Glutes, Hamstrings, Lower
Hyper-Extensions: Platform, Body-Weight	Pull	Core	Intermediate	None required	Back, Legs, Lower, Glutes, Hamstrings
Full Body Crunch		Core	Intermediate	None required	Core, Upper Abs, Lower Abs
Seated Rows: Close-Grip	Pull	Bodybuilding	Intermediate	Row Machine, Fat Gripz, Double D Handle Attachment	Back, Arms, Lats, Lower, Biceps
Reverse Crunch	Pull	Core	Beginner	Yoga Mat, Ab Mat	Core, Lower Abs, Upper Abs
Flutter Kicks	Pull	Bodyweight	Intermediate	None required	Core, Lower Abs
Reverse Ab Leg Lifts	Pull	Bodyweight	Intermediate	None required	Core, Lower Abs
Dips		Bodyweight	Intermediate	Dip Station	Chest, Arms, Lower, Triceps
Reverse Crunch with Toe Tap	Pull	Bodyweight	Intermediate	None required	Core, Lower Abs, Upper Abs
V Sit-up	N/A	Core	Athletic	None required	Core, Upper Abs, Lower Abs
Reverse Hyper Extension		Core	Athletic	Swiss Ball	Back, Legs, Lower, Glutes
Scissor Kicks	N/A	Bodyweight	Intermediate	None required	Core, Lower Abs