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All Exercises


Supermans



Back, Butt/Hips, Shoulders

No Equipment

Bird-dog



Abs, Back, Butt/Hips

No Equipment

Step-up



Butt/Hips, Legs - Thighs

Dumbbells, Raised Platform/Box

TRX ® Suspended Lunge



Abs, Butt/Hips, Legs - Thighs

TRX

Contralateral Limb Raises



Back, Butt/Hips, Shoulders

No Equipment

Front Squat



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs

Dumbbells

Inverted Flyers



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs

No Equipment

Stability Ball Reverse Extensions



Back, Butt/Hips

Stability Ball

Bodyweight Squat



Abs, Butt/Hips, Legs - Calves and Shins, Legs - Thighs

No Equipment

Deadlift



Full Body/Integrated

Barbell

Downward-facing Dog



Arms, Back, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

No Equipment

Glute Activation Lunges



Abs, Butt/Hips, Legs - Thighs

No Equipment

Mountain Climbers



Butt/Hips, Full Body/Integrated, Legs - Thighs

No Equipment

Partner Assisted Bodyweight Squats



Abs, Butt/Hips, Legs - Thighs

No Equipment

Single-arm, Single-leg Romanian Dead Lift



Back, Butt/Hips

Dumbbells

Spider Walks



Arms, Full Body/Integrated

No Equipment

Agility Ladder: Lateral Shuffle



Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

Ladder

Alternate Leg Push-off



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Raised Platform/Box

BOSU® Lateral Jumps



Abs, Butt/Hips, Legs - Thighs

BOSU Trainer

Box Jumps



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Raised Platform/Box

Forward Cone Jumps



Butt/Hips, Legs - Thighs

Cones

Forward Lunge



Abs, Butt/Hips, Legs - Thighs

No Equipment

Forward Stepping over Cones



Abs, Butt/Hips

Cones

Glute Bridge Single Leg Progression



Back, Butt/Hips, Legs - Thighs

No Equipment

Hexagon Drill



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs

Cones

Jump and Reach



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

No Equipment

Lateral Cone Jumps



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Cones

Leg Crossover Stretch



Butt/Hips, Legs - Thighs

No Equipment

Medicine Ball Lunge to Chest Pass



Abs, Back, Butt/Hips, Chest, Full Body/Integrated, Shoulders

Medicine Ball

Quadruped Bent-knee Hip Extensions



Abs, Butt/Hips

No Equipment

Side Lunge



Butt/Hips, Legs - Thighs

No Equipment

Single Leg Push-off



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Raised Platform/Box

Single Leg Squat



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

No Equipment

Sumo Rotational Squats



Butt/Hips, Legs - Thighs

No Equipment

Supine 90-90 Hip Rotator Stretch



Butt/Hips, Legs - Thighs

No Equipment

T Drill



Full Body/Integrated

Cones

TRX ® Hamstrings Curl



Butt/Hips, Legs - Thighs

TRX

Warrior I



Butt/Hips, Full Body/Integrated, Legs - Thighs

No Equipment

Push-up with Single-leg Raise



Arms, Butt/Hips, Chest, Full Body/Integrated, Shoulders

No Equipment

Bear Crawl



Full Body/Integrated

No Equipment

Back Squat



Butt/Hips, Legs - Thighs

Barbell

Squat Jumps



Butt/Hips, Legs - Thighs

No Equipment

Glute Bridge



Abs, Butt/Hips, Legs - Thighs

Stability Ball

TRX ® Assisted Side Lunge with Arm Raise



Back, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Shoulders

TRX

BOSU® Squat Jumps



Abs, Butt/Hips, Legs - Thighs

BOSU Trainer

Stability Ball Hamstring Curl



Butt/Hips, Legs - Thighs

Stability Ball

Hip Hinge



Butt/Hips, Legs - Thighs

Barbell

Barbell Jammers



Abs, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs, Shoulders

Barbell

Bulgarian Split Squat



Butt/Hips

Bench, Dumbbells

Cycled Split-Squat Jump



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

No Equipment

Elevated Glute Bridge



Butt/Hips

Bench, Dumbbells

Forward Hurdle Run



Butt/Hips, Legs - Calves and Shins

Hurdles

Forward Linear Jumps



Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

No Equipment

Forward Linear Ladder Drill



Full Body/Integrated

Ladder

Forward Lunge



Butt/Hips, Legs - Thighs

Barbell

Forward Lunge with Arm Drivers



Abs, Butt/Hips, Legs - Thighs

No Equipment

Glute Bridge



Abs, Butt/Hips

No Equipment

Glute Press



Butt/Hips

Weight Machines / Selectorized

Goblet Squat



Butt/Hips, Legs - Thighs

Dumbbells

Hip Bridge



Butt/Hips

Barbell

Lateral Hurdle Run



Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

Hurdles

Lateral Lunge



Butt/Hips, Legs - Thighs

Dumbbells

Lateral Over Unders



Abs, Butt/Hips, Legs - Thighs

No Equipment, Raised Platform/Box

Lateral Shuffles



Butt/Hips, Legs - Thighs

Cones

Lateral Zig Zags



Legs - Calves and Shins, Legs - Thighs

Cones

Lunge



Butt/Hips, Legs - Thighs

Dumbbells

Lunge with Overhead Press



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Medicine Ball

Multidirectional Ladder Drill



Full Body/Integrated

Ladder

Overhead Slams



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Medicine Ball

Plank with Knee Drag



Butt/Hips, Legs - Thighs

No Equipment

Push Press



Full Body/Integrated

Barbell

Reverse Lunge



Butt/Hips, Legs - Thighs

Barbell

Reverse Slam



Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Medicine Ball

Romanian Deadlift



Back, Butt/Hips, Legs - Thighs

Barbell

Seated Leg Press



Butt/Hips, Legs - Thighs

Weight Machines / Selectorized

Single Arm Swing



Full Body/Integrated

Kettlebells

Single Leg Romanian Dead Lift



Butt/Hips

Resistance Bands/Cables

Single-leg Romanian Deadlift



Butt/Hips

No Equipment

Squat



Butt/Hips

Medicine Ball

Squat Jump



Butt/Hips, Legs - Thighs

No Equipment

Stability Ball Wall Squats



Butt/Hips, Legs - Thighs

Stability Ball

Swing



Full Body/Integrated

Kettlebells

Transverse Lunge



Butt/Hips

Dumbbells

TRX ® Assisted Cross-over Lunge with Arm Raise



Back, Butt/Hips, Shoulders

TRX

TRX ® Hip Press



Back, Butt/Hips, Legs - Thighs

TRX

Tuck Jump



Butt/Hips

No Equipment