Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Core Crusher Push-Ups	Push	Bodyweight	Athletic	None required	Chest, Core, Legs, Quadriceps
Walkouts	N/A	Bodyweight	Intermediate	None required	Core, Legs, Quadriceps
Barbell Reverse Lunges: All On One Leg, Then The Other	Push	Bodybuilding	Athletic	Barbell Bar	Legs, Quadriceps, Hamstrings
Alternating Reverse Lunges		Bodyweight	Intermediate	None required	Legs, Glutes, Quadriceps
Dumbbell Step-Ups: Alternating	Push	Dumbbell	Intermediate	Dumbbells	Legs, Quadriceps
Power Squats		Bodyweight	Athletic	None required	Legs, Quadriceps, Glutes, Hamstrings
Bulgarian Split Squats: Body-Weight	Push	Bodyweight	Intermediate	Plyo / Step-up Boxes	Legs, Hips, Quadriceps, Glutes
Walking Lunge	Push	Warm Up	Beginner	None required	Legs, Quadriceps, Hamstrings
Quad & Front Calf Stretch	N/A	Stretching	Beginner	None required	Legs, Quadriceps, Tibialis
Explosive Mt. Climbers w Bosu	N/A	Bodyweight	Intermediate	Bosu Ball	Legs, Core, Hips, Quadriceps, Flexors
Lateral Lunge	Push	Warm Up	Beginner	None required	Hips, Legs, Outside, Quadriceps
Weighted Step Up	Push	Bodybuilding	Athletic	Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box	Legs, Quadriceps, Hamstrings, Glutes
Dumbbell Lunges: All On One Leg, Then The Other	Push	Dumbbell	Intermediate	Dumbbells	Legs, Hips, Quadriceps, Hamstrings
Ski Downs		Cardio	Intermediate	None required	Legs, Quadriceps, Hamstrings, Calves
Reverse Lunge with Front Kick	Push	Bodyweight	Athletic	None required	Legs, Quadriceps, Glutes
Sumo Squats: Dumbbell	Pull	Dumbbell	Intermediate	Plyo / Step-up Boxes, Dumbbells	Legs, Hips, Glutes, Quadriceps
Side Lunge Switch Hop	N/A	Bodyweight	Intermediate	None required	Legs, Quadriceps, Hamstrings
4 Point Squat	Push	Bodyweight	Intermediate	None required	Legs, Quadriceps, Glutes
Lying Leg Curl: Single-Leg	Pull	Bodybuilding	Intermediate	Leg Curl Machine	Legs, Hamstrings, Quadriceps, Calves
Dumbbell Lunges: Alternating	Push	Dumbbell	Intermediate	Dumbbells	Legs, Quadriceps, Hamstrings
Chasse with Weighted Punch	N/A	Dumbbell	Intermediate	Dumbbells	Arms, Legs, Glutes, Quadriceps
SS: Side Plank Jack-Knives	Pull	Core	Athletic	None required	Core, Legs, Hips, Obliques, Quadriceps
Bulgarian Split Squats: Smith-Machine	Push	Bodybuilding	Athletic	Smith Machine, Wooden Plyo Box	Legs, Hips, Quadriceps, Glutes
Curtsey Lunges	Push	Bodyweight	Beginner	None required	Hips, Legs, Inside, Outside, Quadriceps, Hamstrings
Split Squat Hop	Push	Bodyweight	Athletic	None required	Legs, Quadriceps, Glutes