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Leg Exercises

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Back Exercises

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Chest Exercises

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Core/Body Exercises

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Shoulder Exercises

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Tricep Exercises

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Bicep Exercises


StartEndNameDifficultyJointEquipment Needed
Ball Basic HamstringBasic LowIsolation(Ball)
Ball Basic Leg RotationsBasic LowCompound(Ball)
Ball Wall RollBasic LowIsolation(Ball)
Band Basic Hamstring CurlBasic LowIsolation(Band)
Band Side LungeBasic LowCompound(Band)
Basic Glute RaiseBasic LowIsolation(Body Weight)
Basic HamstringBasic LowCompound(Body Weight)
Basic Leg ExtensionBasic LowIsolation(Body Weight)
Basic Single Leg HamstringBasic LowIsolation(Body Weight)
BB / DB Standing LungeBasic LowCompound(Body Weight or Barbell or Dumbell)
Incline Leg PressBasic LowCompound(Machine)
Leg PressBasic LowCompound(Machine)
Lying Front Leg LiftBasic LowIsolation(Body Weight)
Lying Leg LiftBasic LowIsolation(Body Weight)
Lying Low Leg LiftBasic LowIsolation(Body Weight)
Machine Calf PressBasic LowIsolation(Machine)
Modified Single Leg HamstringBasic LowIsolation(Ball)
Outer Thigh IsometricBasic LowIsolation(Body Weight or Ball)
Prone Hip ExtensionBasic LowIsolation(Body Weight)
Standing Leg CurlBasic LowIsolation(Band or Cables or Functional)
Alternating HamstringBasic HighIsolation(Body Weight)
Ball Alternate Leg LungeBasic HighCompound(Ball)
Ball SquatBasic HighCompound(Ball)
Band SquatBasic HighCompound(Body Weight or Band)
Basic One Leg SquatBasic HighCompound(Body Weight)
Basic Quadriceps LiftBasic HighIsolation(Body Weight)
Basic Wall SquatBasic HighCompound(Body Weight or Dumbell)
BB / DB Forward LungeBasic HighCompound(Body Weight or Barbell or Dumbell)
BB / DB Reverse LungeBasic HighCompound(Body Weight or Barbell or Dumbell)
BB Cross Over LungeBasic HighCompound(Body Weight or Barbell or Dumbell)
Cable / Band Hip ExtensionBasic HighIsolation(Band or Cables or Functional)
Cable / Band LungeBasic HighCompound(Band or Cables or Functional)
DB Side LungeBasic HighCompound(Body Weight or Dumbell)
DB Side StepdownBasic HighCompound(Body Weight or Dumbell)
Hamstring IsolationBasic HighIsolation(Body Weight)
Inner Thigh SqueezeBasic HighIsolation(Body Weight)
Kettlebell DeadliftBasic HighCompound(Kettlebell)
Kettlebell Sumo DeadliftBasic HighCompound(Kettlebell)
Kettlebell SwingBasic HighCompound(Kettlebell)
Machine Calf RaiseBasic HighIsolation(Machine)
Machine Hack SquatBasic HighCompound(Machine)
Machine SquatsBasic HighCompound(Machine)
Modified HamstringBasic HighIsolation(Ball)
Single Leg Wall SquatBasic HighCompound(Body Weight or Dumbell)
Single Leg Wall Squat HoldBasic HighCompound(Body Weight or Dumbell)
Smith Machine Calf RaiseBasic HighIsolation(Machine)
Smith Machine SquatBasic HighCompound(Machine)
Standing Inner ThighBasic HighIsolation(Band or Cables or Functional)
Suspension Beginner Hamstring CurlBasic HighIsolation(Suspension)
Suspension Lateral LungeBasic HighCompound(Suspension)
Suspension Single Leg Squat to Knee RaiseBasic HighCompound(Suspension)
Suspension Split SquatBasic HighCompound(Suspension)
Suspension Sprinter StartBasic HighCompound(Suspension)
Suspension SquatBasic HighCompound(Suspension)
Terminal Knee ExtensionBasic HighIsolation(Band or Cables or Functional)
Wall Squat HoldBasic HighCompound(Body Weight or Dumbell)
Weighted HamstringBasic HighIsolation(Dumbell)
Ball Advanced HamstringIntermediate LowIsolation(Ball)
Ball LungesIntermediate LowCompound(Ball)
Ball One Leg Glute RaiseIntermediate LowCompound(Ball)
Ball Single Leg SquatIntermediate LowCompound(Ball)
BB / DB DeadliftIntermediate LowCompound(Body Weight or Barbell or Dumbell)
BB / DB One Leg SquatIntermediate LowCompound(Barbell or Dumbell)
BB / DB Overhead LungeIntermediate LowCompound(Barbell or Dumbell)
BB / DB SquatIntermediate LowCompound(Body Weight or Barbell or Dumbell)
BB / DB Step UpIntermediate LowCompound(Body Weight or Barbell or Dumbell)
BB / DB StepdownIntermediate LowCompound(Body Weight or Barbell or Dumbell)
BB Side LungeIntermediate LowCompound(Barbell)
BB Step Up Side LungeIntermediate LowCompound(Barbell)
DB Ball Single Leg SquatIntermediate LowCompound(Dumbell and Ball)
DB Squat PressIntermediate LowCompound(Dumbell)
Extended Single Leg SquatIntermediate LowCompound(Body Weight)
Single Leg HamstringIntermediate LowIsolation(Body Weight)
Single Leg SquatsIntermediate LowCompound(Body Weight)
Suspension Advanced Hamstring CurlIntermediate LowIsolation(Suspension)
Suspension Alternate Hamstring CurlIntermediate LowIsolation(Suspension)
Suspension Crossover LungeIntermediate LowCompound(Suspension)
Suspension Hamstring CurlIntermediate LowIsolation(Suspension)
Suspension Jump SquatIntermediate LowCompound(Suspension)
Suspension Lateral Lunge with Knee RaiseIntermediate LowCompound(Suspension)
Suspension Single Leg SquatIntermediate LowCompound(Suspension)
Suspension Single Leg Squat JumpIntermediate LowCompound(Suspension)
Suspension Single Leg Squat to Hip ExtensionIntermediate LowCompound(Suspension)
Suspension Split Jump SquatIntermediate LowCompound(Suspension)
Balance Board SquatIntermediate HighCompound(Balance Board)
Ball Outer Thigh LiftIntermediate HighCompound(Ball)
BB / DB Forward Lunge with LiftIntermediate HighCompound(Barbell or Dumbell)
BB / DB Reverse Lunge with LiftIntermediate HighCompound(Barbell or Dumbell)
BB / DB SnatchIntermediate HighCompound(Dumbell)
BB / DB Step Up Cross LungeIntermediate HighCompound(Body Weight or Barbell or Dumbell)
Disk Single Leg SquatIntermediate HighCompound(Disc)
Drop SquatsIntermediate HighCompound(Body Weight)
Kettlebell One Arm SwingIntermediate HighCompound(Kettlebell)
Machine Leg CurlIntermediate HighIsolation(Machine)
Machine Leg ExtensionIntermediate HighIsolation(Machine)
Single Leg Bench SquatIntermediate HighCompound(Body Weight)
Skaters CrossoverIntermediate HighCompound(Disc)
Stability Disk CrossoverIntermediate HighCompound(Disc)
Single Leg Bench Deep SquatChallengingCompound(Body Weight)