Title Force Type Category Difficulty Equipment Muscle Groups
Crab Single Leg Extensions N/A Bodyweight Intermediate None required Legs, Shoulders, Glutes, Hamstrings, Anterior
Thruster Dumbbell Athletic None required Core, Legs, Arms, Shoulders
Side Lateral Raises: Bent-Over, Pronated-Grip, Dumbbell Pull Bodybuilding Intermediate Dumbbells, Fat Gripz Shoulders, Posterior, Lateral
Seated Stir the Pot Core Athletic Kettlebells, Ab Mat Core, Shoulders, Obliques, Anterior
Single Leg On Bosu Upright Row Pull Agility Athletic Bosu Ball, Kettlebells Legs, Shoulders, Calves, Glutes
Dumbbell Fly on Ball Push Dumbbell Intermediate None required Chest, Shoulders, Arms, Anterior
Side Plank w Weight, Pulse and Leg Lift N/A Core Athletic Ab Mat, Dumbbells Core, Shoulders, Obliques
Plank w Stick Static Core Intermediate None required Core, Back, Shoulders, Lower, Posterior
High Pull with Dumbbells Dumbbell Intermediate Dumbbells Shoulders, Arms, Core, Biceps
I's N/A Dumbbell Athletic Dumbbells Back, Shoulders, Upper, Posterior
Butt Lifts Push Bodyweight Intermediate None required Core, Shoulders, Anterior
Side Plank w Rotation N/A Core Athletic None required Core, Shoulders, Back, Posterior, Upper
Shoulder Press on Ball Dumbbell Intermediate Dumbbells, Exercise Ball Shoulders, Arms, Core, Triceps
Shoulder W on Wall Push Dumbbell Beginner None required Shoulders, Back, Upper
Side Plank w Weight & rotation N/A Core Athletic Ab Mat, Dumbbells Core, Shoulders, Obliques
Single Arm KB Swings Overhead N/A Kettlebell Athletic Kettlebells Legs, Shoulders, Core, Glutes, Posterior
Upright Rows: Smith-Machine, Behind Back Pull Bodybuilding Intermediate Smith Machine Back, Shoulders, Upper, Posterior
Inverted Row: Pronated-Grip Pull Bodyweight Intermediate Smith Machine, Ab Mat Back, Shoulders, Arms, Upper, Posterior
Steering Wheel Static Warm Up Beginner Olympic Rubber Grip Plate, Olympic Grip Plate Shoulders, Chest, Anterior, Lateral
Cable Punch Out Bodybuilding Beginner Cable Crossover Machine Shoulders, Arms, Anterior
Explosive Bird Dog N/A Core Athletic Ab Mat Core, Legs, Shoulders, Glutes
Front Raises: Prone On Incline Bench, Dumbbell Pull Bodybuilding Intermediate Incline Bench, Dumbbells, Fat Gripz Shoulders, Arms, Anterior
Dumbbell Full Side Lateral Raises Pull Dumbbell Beginner Fat Gripz, Dumbbells Shoulders, Arms
Flat dumbell press Push Dumbbell Intermediate Flat Bench Chest, Arms, Shoulders, Triceps, Posterior
Rotator Cuff Rehab N/A Dumbbell Beginner None required Shoulders, Posterior