Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Spartan Switch Lunge	Push	Cardio	Intermediate	Dumbbells	Legs, Core, Shoulders, Posterior
Foam Roller Angels	N/A	Stretching	Beginner	Foam Roller	Back, Shoulders, Upper, Posterior
Barbell Shoulder Press	Push	Bodybuilding	Beginner	None required	Shoulders, Arms, Anterior, Posterior, Triceps
Rotator Cuff Rehab	N/A	Dumbbell	Beginner	None required	Shoulders, Posterior
I's Dumbbell Flip	N/A	Prehab	Intermediate	Dumbbells	Back, Shoulders, Upper, Posterior
Plank w Stick- Stir the Pot	N/A	Core	Athletic	None required	Core, Back, Shoulders, Lower, Posterior
Cable Rows	Pull	Bodybuilding	Intermediate	None required	Back, Arms, Shoulders, Biceps, Forearms, Posterior
V-Ups	Pull	Bodyweight	Athletic	None required	Core, Shoulders, Posterior
Rear Rows: Prone On Incline Bench, Dumbbell	Pull	Dumbbell	Intermediate	Incline Bench, Fat Gripz, Dumbbells	Shoulders, Back, Posterior, Upper
Pitcher Pours	N/A	Dumbbell	Beginner	None required	Shoulders, Posterior, Anterior
Incline dumbell press	Push	Dumbbell	Intermediate	None required	Chest, Shoulders, Arms, Upper, Posterior, Triceps
A-Frame Abs	N/A	Dumbbell	Intermediate	Dumbbells, Olympic Plates	Core, Shoulders, Posterior
Alternating Superman	N/A	Core	Intermediate	Ab Mat	Back, Core, Shoulders, Lower, Posterior
Hand Plank w Swiss Ball w Leg Lift	Static	Core	Elite	Swiss Ball	Core, Shoulders, Posterior
L's 30 degree angle.	N/A	Prehab	Intermediate	Incline Bench	Back, Shoulders, Upper, Traps, Posterior
Single Arm KB Swings Overhead	N/A	Kettlebell	Athletic	Kettlebells	Legs, Shoulders, Core, Glutes, Posterior
Upright Rows: Barbell, Behind Back	Pull	Bodybuilding	Intermediate	Barbell Bar, Fat Gripz	Back, Shoulders, Upper, Posterior
Kinesis Standing Rear Shoulder	N/A	Cardio	Intermediate	None required	Shoulders, Arms, Core, Legs, Posterior
Lateral Leg Drops		Prehab	Athletic	Ab Mat	Core, Shoulders, Posterior
Inverted Row: Pronated-Grip	Pull	Bodyweight	Intermediate	Smith Machine, Ab Mat	Back, Shoulders, Arms, Upper, Posterior
Straight Arm Pulldown	Pull	Bodybuilding	Intermediate	Cable Crossover Machine, Lat Bar Attachment	Back, Shoulders, Lats, Upper, Posterior
Clocks	N/A	Core	Athletic	None required	Core, Arms, Shoulders, Posterior
Side Lateral Raises: Bent-Over, Pronated-Grip, Dumbbell	Pull	Bodybuilding	Intermediate	Dumbbells, Fat Gripz	Shoulders, Posterior, Lateral
Inverted Row		Bodyweight	Intermediate	Smith Machine	Back, Shoulders, Lats, Posterior
Back Squeezers		Bodybuilding	Beginner	Dumbbells	Back, Shoulders, Arms, Upper, Posterior, Triceps