General Lower Body:
- Lunge:
- Lunge Twist:
- Lateral Lunge:
- Reverse Lunge:
- Curtsy Lunge:
- Low Squat Lunge Combo:
Quads:
- Squat: weight in heels; with/without weights racked on your shoulders (front squat), held at chest (goblet squat), or down in middle (pile squat)
- Narrow Squat: feet closer than shoulder-width apart
- Wide Squat: feet wider than shoulder width; toes pointed slightly out
- Pulse Squat: pulse 2-3 times at the bottom of the squat, then return to standing
- Squat Kick:
Glutes:
- Swings:
- Hip Bridge: laying on your back, bend your knees so your feet are flat on the floor; push hips up to the ceiling, squeezing your glutes; return hips to the ground; repeat
- Plank Kick Back:
- Table Top Kick:
- Squat Wide Kick:
Hamstrings:
- Bridge Extensions:
- Deadlift:
- Single Leg Deadlift:
Calves:
- Calf Raises:
- Toe Squats:
- Mountain Climbers:
