Title Force Type Category Difficulty Equipment Muscle Groups
Single Arm KB Swings Overhead N/A Kettlebell Athletic Kettlebells Legs, Shoulders, Core, Glutes, Posterior
Hand Plank w Swiss Ball w Leg Lift Static Core Elite Swiss Ball Core, Shoulders, Posterior
Kinesis Standing Rear Shoulder N/A Cardio Intermediate None required Shoulders, Arms, Core, Legs, Posterior
Squat To Overhead Press Push Cardio Intermediate Barbell Bar Legs, Shoulders
A-Frame Abs N/A Dumbbell Intermediate Dumbbells, Olympic Plates Core, Shoulders, Posterior
Incline dumbell front raise Push Dumbbell Athletic None required Shoulders, Arms, Anterior, Forearms
Foam Roller Angels N/A Stretching Beginner Foam Roller Back, Shoulders, Upper, Posterior
Lateral Leg Drops Prehab Athletic Ab Mat Core, Shoulders, Posterior
Upright Rows: Barbell, Behind Back Pull Bodybuilding Intermediate Barbell Bar, Fat Gripz Back, Shoulders, Upper, Posterior
High Pull with Dumbbells Dumbbell Intermediate Dumbbells Shoulders, Arms, Core, Biceps
Butt Lifts Push Bodyweight Intermediate None required Core, Shoulders, Anterior
Inverted Row: Pronated-Grip Pull Bodyweight Intermediate Smith Machine, Ab Mat Back, Shoulders, Arms, Upper, Posterior
TRX Knee Tucks N/A TRX Athletic TRX Core, Shoulders, Upper Abs, Lower Abs, Anterior
Alternating Front Raise Pull Dumbbell Beginner None required Shoulders, Anterior
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
Rear Rows: Prone On Incline Bench, Dumbbell Pull Dumbbell Intermediate Incline Bench, Fat Gripz, Dumbbells Shoulders, Back, Posterior, Upper
L's 30 degree angle. N/A Prehab Intermediate Incline Bench Back, Shoulders, Upper, Traps, Posterior
Jab Drill Single Side N/A Dumbbell Intermediate Dumbbells Legs, Shoulders, Anterior
Barbell Shoulder Press: Seated Push Bodybuilding Intermediate Flat Bench, Barbell Bar, Fat Gripz Shoulders, Chest, Arms, Upper, Triceps
Barbell Shoulder Push Press: Standing, Split Stance Push Bodybuilding Athletic Barbell Bar, Fat Gripz, Squat Rack Shoulders, Chest, Arms, Upper, Triceps
Dumbbell Military Press: All On One Arm, Then The Other Push Dumbbell Intermediate Dumbbells, Fat Gripz Shoulders, Arms, Anterior, Lateral, Triceps
Rocca Press/Shoulder Push Up Push Bodyweight Intermediate None required Shoulders, Arms, Biceps
Squat to Curl to Press (Dumbbells) N/A Dumbbell Intermediate Hex Dumbbells (pair) Legs, Arms, Shoulders
Side Lateral Raises: Bent-Over, Pronated-Grip, Dumbbell Pull Bodybuilding Intermediate Dumbbells, Fat Gripz Shoulders, Posterior, Lateral