Quad exercises
950 exercises that work the front of the thigh (rectus femoris), easiest first.
At home or with basic kit 792
- Chair Squat Beginner friendly · Chair
- Half Jumping Jacks Beginner friendly · No equipment
- Leg Swing — Reduced Arc Beginner friendly · Wall / Door Frame
- Marching on Spot Beginner friendly · No equipment
- Prone Quadriceps Stretch Beginner friendly · No equipment
- Prone Quadriceps Stretch with Strap Beginner friendly · Resistance Band
- Staff Pose — Seated on Block Beginner friendly · Yoga Block
- Supported Kneeling Hip Flexor Stretch Beginner friendly · Wall / Door Frame
- Vajrasana — Blanket Under Knees Beginner friendly · Yoga Bolster / Blanket
- Walking Beginner friendly · No equipment
- Wall-Supported Quadriceps Stretch Beginner friendly · Wall / Door Frame
- Agility Ladder — Two Feet In Each Box — Slow Beginner friendly · Agility Ladder
- Ali Shuffle — Slow Pattern First Beginner friendly · Agility Ladder
- Alternate Foot Skip Beginner friendly · Skipping Rope
- Bodyweight Squat Beginner friendly · No equipment
- Box Step — 4-Count Forward Beginner friendly · No equipment
- Brisk Walking Beginner friendly · No equipment
- Chair Pose — Shallower Bend Beginner friendly · No equipment
- Cross-Crawl — Standing March Beginner friendly · No equipment
- Crossover Run — Slow Beginner friendly · No equipment
- Deep Squat Hold — Bodyweight Beginner friendly · No equipment
- Duck Walk — Elevated Heels Beginner friendly · No equipment
- Frog Squat — No Jump Beginner friendly · No equipment
- Garland Pose — Heels Elevated Beginner friendly · No equipment
- Gate Pose — Reduced Lean Beginner friendly · No equipment
- Gaze Stability — Head Turn Only Beginner friendly · No equipment
- Half-Kneeling Hip Shift Beginner friendly · No equipment
- Hand-Foot Pattern — 4-Count Slow Beginner friendly · No equipment
- Hero Pose — Block Support Beginner friendly · Yoga Block
- High Knee March Beginner friendly · No equipment
- Hip Flexion Pattern — Bodyweight Beginner friendly · No equipment
- Hip Flexor March Beginner friendly · No equipment
- Hip Flexor Walk Beginner friendly · No equipment
- Ickey Shuffle — Slow Walkthrough Beginner friendly · Agility Ladder
- Jumping Jacks Beginner friendly · No equipment
- Kneeling Hip Flexor Stretch Beginner friendly · No equipment
- Lateral Lunge — Hands on Hips Beginner friendly · No equipment
- Lateral Step — No Hold Beginner friendly · No equipment
- Leg Swing — Forward and Back Beginner friendly · No equipment
- Low Impact Dance Cardio Beginner friendly · No equipment
- Low Lunge — Hands on Front Thigh Beginner friendly · No equipment
- Lunge with Rotation — No Reach Beginner friendly · No equipment
- Rabbit Walk — Step Beginner friendly · No equipment
- Rebounding Beginner friendly · Mini Trampoline
- Resistance Band Box Squat Beginner friendly · Resistance Band, Plyo Box / Step Platform
- Resistance Band Hip Flexion Beginner friendly · Resistance Band
- Resistance Band Hip Thrust Beginner friendly · Resistance Band
- Resistance Band Leg Raise Beginner friendly · Resistance Band
- Resistance Band Standing March Beginner friendly · Resistance Band
- Shallow Squat with Kegel Beginner friendly · No equipment
- Side Lunge Adductor Stretch — Narrow Stance Beginner friendly · No equipment
- Single Leg Kick — Flat Beginner friendly · No equipment
- Slow Angle Step Beginner friendly · No equipment
- Slow Bob and Weave Beginner friendly · No equipment
- Slow First Step Practice Beginner friendly · No equipment
- Slow Flutter Kick Beginner friendly · No equipment
- Slow Front Kick Chamber Beginner friendly · No equipment
- Slow Jab Step Practice Beginner friendly · No equipment
- Slow Lateral Step Beginner friendly · No equipment
- Slow Oblique Kick Chamber Beginner friendly · No equipment
- Slow Roundhouse Chamber Beginner friendly · No equipment
- Slow Stance Shift Beginner friendly · No equipment
- Slow Uppercut Practice Beginner friendly · No equipment
- Slow Upward Elbow Beginner friendly · No equipment
- Stability Ball Wall Squat — Quarter Depth Beginner friendly · Stability Ball, Wall / Door Frame
- Staff Pose Beginner friendly · No equipment
- Standing Quadriceps Stretch Beginner friendly · No equipment
- Stationary Split Step Practice Beginner friendly · No equipment
- Step Up — Bodyweight Beginner friendly · Plyo Box / Step Platform
- Step-Out Landing Drill Beginner friendly · Plyo Box / Step Platform
- Sumo Squat Beginner friendly · No equipment
- Thunderbolt Pose Beginner friendly · No equipment
- Walking Exchange Drill Beginner friendly · Relay Baton
- Walking Quad Stretch Beginner friendly · No equipment
- Walking V-Cut Beginner friendly · No equipment
- Acceleration from Walk Beginner friendly · No equipment
- Aerobic Step Beginner friendly · Plyo Box / Step Platform
- Agility Ladder — Two Feet In Each Box Beginner friendly · Agility Ladder
- Alternating Hand-Foot Tap — Slow Beginner friendly · No equipment
- Anterior Tibialis Stretch — Full Kneel Beginner friendly · No equipment
- Approach Only — No Strike Beginner friendly · No equipment
- Ball Drop — Bilateral Catch Beginner friendly · Tennis Ball
- Body Shot Only Beginner friendly · No equipment
- Bodyweight Get-Up Beginner friendly · No equipment
- Bodyweight Lunge Beginner friendly · No equipment
- Bodyweight Walking Lunge Beginner friendly · No equipment
- BOSU Ball Quarter Squat Beginner friendly · BOSU Ball
- Box Step-Down Beginner friendly · Plyo Box / Step Platform
- Chair Pose Beginner friendly · No equipment
- Chair Pose — No Twist Beginner friendly · No equipment
- Cone Touch — 4-Point Beginner friendly · Training Cones
- Cross-Crawl Pattern Beginner friendly · No equipment
- Crossover Step — Slow Deliberate Beginner friendly · Agility Ladder
- Dance Cardio Beginner friendly · No equipment
- Deceleration from Jog Beginner friendly · No equipment
- Depth Drop Beginner friendly · Plyo Box / Step Platform
- Dragon Walk — No Rotation Beginner friendly · No equipment
- Drop Step Without Ball Beginner friendly · No equipment
- Duck Walk Beginner friendly · No equipment
- Dumbbell Squat Beginner friendly · Dumbbells
- Eagle Pose — Foot to Floor Beginner friendly · No equipment
- Entry and Foot Placement Beginner friendly · No equipment
- Entry Turn Only Beginner friendly · No equipment
- Extended Side Angle — Forearm on Thigh Beginner friendly · No equipment
- Fast Feet — Stationary Beginner friendly · No equipment
- Flutter Kick Drill — Supine Beginner friendly · No equipment
- Foot Fire — Stationary Beginner friendly · No equipment
- Garland Pose Beginner friendly · No equipment
- Gate Pose Beginner friendly · No equipment
- Half Bow — One Side Beginner friendly · No equipment
- Half-Kneeling Hip Shift with Rotation Beginner friendly · No equipment
- Hero Pose Beginner friendly · No equipment
- High Knees Beginner friendly · No equipment
- High Knees — Stationary Beginner friendly · No equipment
- Hip Flexor Walk with Trunk Rotation Beginner friendly · No equipment
- Hip Turn Entry Only Beginner friendly · No equipment
- Hurdle Step — Over Only Beginner friendly · Mini Hurdles
- Incline Walking Beginner friendly · No equipment
- Isometric Lunge Hold Beginner friendly · No equipment
- Isometric Squat Hold Beginner friendly · No equipment
- Jogging Beginner friendly · No equipment
- Jump and Touch Target Beginner friendly · No equipment
- Jump Rope — Double Leg Beginner friendly · Skipping Rope
- Jump to Jog Beginner friendly · No equipment
- Kangaroo Bound — Single Bound Beginner friendly · No equipment
- Kata — Slow Form Beginner friendly · No equipment
- Kettlebell Deadlift Beginner friendly · Kettlebell
- Kettlebell Goblet Squat Beginner friendly · Kettlebell
- Kettlebell Hip Thrust Beginner friendly · Kettlebell
- Kettlebell Sumo Squat Beginner friendly · Kettlebell
- Knee Slide Only Beginner friendly · No equipment
- Lateral Ape — Step (No Jump) Beginner friendly · No equipment
- Lateral Lunge Reach Beginner friendly · No equipment
- Lateral Step and Hold Beginner friendly · No equipment
- Level Change to High Crotch Beginner friendly · No equipment
- Lizard — Hands on Blocks Beginner friendly · Yoga Block
- Low Lunge Beginner friendly · No equipment
- Low Lunge Hip Flexor Stretch Beginner friendly · No equipment
- Lunge with Thoracic Rotation Beginner friendly · No equipment
- Lunge with Torso Rotation — No Weight Beginner friendly · No equipment
- Mini Hurdle Run — Low Hurdles (15cm) Beginner friendly · Mini Hurdles
- Mini Hurdle Run — Two Feet Each Beginner friendly · Mini Hurdles
- Narrow Squat Beginner friendly · No equipment
- No Arm Swing Jump Beginner friendly · No equipment
- Penetration Step Only Beginner friendly · No equipment
- Prone Quadriceps Stretch — Heel to Glute Beginner friendly · No equipment
- Prying Goblet Squat Beginner friendly · No equipment
- Rabbit Jump Beginner friendly · No equipment
- Reclining Hero — Elbows Only Beginner friendly · No equipment
- Resistance Band Front Squat Beginner friendly · Resistance Band
- Resistance Band Lunge Beginner friendly · Resistance Band
- Resistance Band Monster Walk Beginner friendly · Resistance Band
- Resistance Band Reverse Lunge Beginner friendly · Resistance Band
- Resistance Band Squat Beginner friendly · Resistance Band
- Resistance Band Sumo Squat Beginner friendly · Resistance Band
- Reverse Lunge Beginner friendly · No equipment
- Reverse Warrior — Reduced Backbend Beginner friendly · No equipment
- Rhythmic Step Pattern — 4-Count Beginner friendly · No equipment
- Rotational Step — Walk Through Beginner friendly · Agility Ladder
- Scissors — Walk Through Beginner friendly · Agility Ladder
- Side Lunge Adductor Stretch Beginner friendly · No equipment
- Single Leg Kick Beginner friendly · No equipment
- Slow Technical Stand-Up Beginner friendly · No equipment
- Speed Ankling — Stationary Beginner friendly · No equipment
- Stability Ball Wall Squat Beginner friendly · Stability Ball, Wall / Door Frame
- Static Level Change Beginner friendly · No equipment
- Static Penetration Step Beginner friendly · No equipment
- Stationary Stance Hold Beginner friendly · No equipment
- Step and Rotate — No Weight Beginner friendly · No equipment
- T-Step — Walk Through Beginner friendly · Agility Ladder
- Tripod Get-Up — Wall Assist Beginner friendly · Wall / Door Frame
- Two-Foot Jump Stop Practice Beginner friendly · No equipment
- Wall Sit Beginner friendly · Wall / Door Frame
- Warrior I — Hands on Hips Beginner friendly · No equipment
- Warrior II — Shorter Stance Beginner friendly · No equipment
- A-Skip Drill Some experience helps · No equipment
- Agility Ladder — Backward Run — Two Feet Each Box Some experience helps · Agility Ladder
- Agility Ladder — Lateral In-Out Some experience helps · Agility Ladder
- Agility Ladder — One Foot In Each Box Some experience helps · Agility Ladder
- Alternating Hand-Foot Tap Some experience helps · No equipment
- Backward Sprint — Short (10m) Some experience helps · No equipment
- Balance Board Anterior-Posterior Tilt Drill Some experience helps · Balance Board
- Balance Board Quarter Squat Some experience helps · Balance Board
- Bear Crawl Some experience helps · No equipment
- Boat Pose Some experience helps · No equipment
- Body Lock and Lift — No Throw Some experience helps · No equipment
- Bodyweight Turkish Get-Up Some experience helps · No equipment
- Box Drill — Forward Only Some experience helps · Training Cones
- Breakfall — Side Some experience helps · No equipment
- Broad Jump Stick Some experience helps · No equipment
- Camel Pose — Hands on Lower Back Some experience helps · No equipment
- Catch and Shoot Footwork Some experience helps · Sport Ball
- Cone Slalom — Wide Spacing Some experience helps · Training Cones
- Curtsy Lunge Some experience helps · No equipment
- Dancer Pose — Hand on Wall Some experience helps · Wall / Door Frame
- Double Under — Single Attempt Some experience helps · Skipping Rope
- Dragon Walk Some experience helps · No equipment
- Dumbbell Lunge Some experience helps · Dumbbells
- Dumbbell Muscle Clean Some experience helps · Dumbbells
- Dumbbell Step Up Some experience helps · Plyo Box / Step Platform
- Elbow Strike — Upward Some experience helps · No equipment
- Extended Side Angle Pose Some experience helps · No equipment
- Fast Feet Drill Some experience helps · No equipment
- Figure Eight — Wide Cones Some experience helps · Training Cones
- Footwork Pattern — Box Step Some experience helps · No equipment
- Four-Limb Crawl — Forward Some experience helps · No equipment
- Frog Jump Some experience helps · No equipment
- Front Kick / Push Kick Drill Some experience helps · No equipment
- Gaze Stability Drill — Head Turn with Stepping Some experience helps · No equipment
- Half Burpee Some experience helps · No equipment
- Hand-Foot Pattern — Seated Floor Some experience helps · No equipment
- High Knee Run Some experience helps · No equipment
- High Lunge Some experience helps · No equipment
- In-In-Out-Out — Forward Some experience helps · Agility Ladder
- Jump and Stick — Bilateral Some experience helps · Mini Hurdles
- Kettlebell Farmer's Carry Some experience helps · Kettlebell
- Kettlebell Figure Eight Some experience helps · Kettlebell
- Kettlebell Lunge Some experience helps · Kettlebell
- Kettlebell Suitcase Carry Some experience helps · Kettlebell
- Kettlebell Sumo Deadlift Some experience helps · Kettlebell
- Knee Only — No Sweep Some experience helps · No equipment
- Lateral Dumbbell Lunge Some experience helps · Dumbbells
- Lateral Lunge with Crossover Reach Some experience helps · No equipment
- Leg Swing — Unsupported Some experience helps · No equipment
- Light Ball Slam Some experience helps · Medicine Ball
- Lizard Pose Some experience helps · No equipment
- Low Hurdle Rhythm Run Some experience helps · Mini Hurdles
- Low Lunge with Lateral Reach Some experience helps · No equipment
- Monkey Walk — Step (No Swing) Some experience helps · No equipment
- Neuromuscular Activation — Hip Flexion Pattern Some experience helps · Resistance Band
- Number Cone Drill — 4 Cones Some experience helps · Training Cones
- Plant and Cut — 45 Degree Some experience helps · No equipment
- Resistance Band Monster Walk with Squat Some experience helps · Resistance Band
- Resistance Band Squat to Press Some experience helps · Resistance Band
- Resistance Band Thruster Some experience helps · Resistance Band
- Resisted Lateral Shuffle — Light Band Some experience helps · Resistance Band
- Reverse Dumbbell Lunge Some experience helps · Dumbbells
- Reverse Warrior Some experience helps · No equipment
- Revolved Low Lunge Some experience helps · No equipment
- Rhythmic Step Pattern Some experience helps · No equipment
- Road Work — Steady State Jog Some experience helps · No equipment
- Rotational Jump — 90 Degree Some experience helps · No equipment
- Rotational Lunge — Without Jump Some experience helps · No equipment
- Roundhouse Kick — Ground Based Some experience helps · No equipment
- Roundhouse Kick — Low Target Some experience helps · No equipment
- Sandbag Deadlift Some experience helps · Sandbag
- Sandbag Squat Some experience helps · Sandbag
- Shadow Boxing Some experience helps · No equipment
- Side Lunge Adductor Stretch with Heel-Down Some experience helps · No equipment
- Single Dumbbell Hang Clean Some experience helps · Dumbbells
- Single Dumbbell Push Press Some experience helps · Dumbbells
- Single Knee Clinch Drill Some experience helps · No equipment
- Single Leg Hop — Slow Each Box Some experience helps · Agility Ladder
- Single Leg Kick — Slow Pulse Some experience helps · No equipment
- Single-Step Approach Jump Some experience helps · No equipment
- Skip Knee Drill Some experience helps · No equipment
- Skipping Some experience helps · Skipping Rope
- Split Step — Reactive Ready Some experience helps · No equipment
- Squat Jacks Some experience helps · No equipment
- Squat Jump Some experience helps · No equipment
- Squat with Pelvic Floor Integration Some experience helps · No equipment
- Staggered Stance Chest Pass Some experience helps · Medicine Ball
- Stair Climbing Some experience helps · Stairs
- Stance and Motion Drill Some experience helps · No equipment
- Standing Jump and Head Some experience helps · Sport Ball
- Standing Knee Drive — No Clinch Some experience helps · No equipment
- Standing Quadriceps Stretch with Forward Lean Some experience helps · No equipment
- Uppercut Drill Some experience helps · No equipment
- Warrior I Some experience helps · No equipment
- Warrior II Some experience helps · No equipment
- Wood Chop — Dumbbell Some experience helps · Dumbbells
- Wood Chop — Low to High Some experience helps · Dumbbells
- 180-Degree Sprint Turn — Fixed Distance Some experience helps · No equipment
- 4-Corner Drill — Sprint Only Some experience helps · Training Cones
- Agility Ladder — High Knees Some experience helps · Agility Ladder
- Agility Ladder — In-In-Out-Out Some experience helps · Agility Ladder
- Agility Ladder — Lateral In-Out — Both Directions Some experience helps · Agility Ladder
- Agility Ladder — Two Feet In Each Box — Maximum Speed Some experience helps · Agility Ladder
- Alternating Hand-Foot Tap — Cross Body Some experience helps · No equipment
- Arm Swing Vertical Jump Drill Some experience helps · No equipment
- Backwards Running Some experience helps · No equipment
- Ball Drop Reaction Drill Some experience helps · Tennis Ball
- Body Shot Combination Some experience helps · No equipment
- BOSU Ball Squat Some experience helps · BOSU Ball
- Bounding — Short Distance Some experience helps · No equipment
- Bow Pose Some experience helps · No equipment
- Bow Pose Hold Some experience helps · No equipment
- Broad Jump Landing Mechanics Some experience helps · No equipment
- Combat Jump Rope Some experience helps · Skipping Rope
- Cone Touch Pattern — Star Reach Some experience helps · Training Cones
- Coordination Ladder — Crossover Step Some experience helps · Agility Ladder
- Cross-Crawl — Eyes Closed Some experience helps · No equipment
- Cross-Crawl — Speed Some experience helps · No equipment
- Crossover Run Some experience helps · No equipment
- Dead Stop Kettlebell Swing Some experience helps · Kettlebell
- Deceleration Mechanics Drill Some experience helps · No equipment
- Drop Step — Post Move Some experience helps · No equipment
- Duck Walk — Backward Some experience helps · No equipment
- Dumbbell Hang High Pull Some experience helps · Dumbbells
- Dumbbell High Pull Some experience helps · Dumbbells
- Dumbbell Push Press Some experience helps · Dumbbells
- Eagle Pose Some experience helps · No equipment
- Farmer's Carry Some experience helps · No equipment
- Fast Feet — Moving Forward Some experience helps · No equipment
- Fast Flutter Kick — Maximal Rate Some experience helps · No equipment
- Foot Fire Drill Some experience helps · No equipment
- Half-Court Recovery Sprint Some experience helps · No equipment
- High Knee Sprints Some experience helps · No equipment
- High Knees — Maximum Speed Some experience helps · No equipment
- Hip Escape Drill Some experience helps · No equipment
- Hip Rotation Strike Drill Some experience helps · No equipment
- Hollow Body Hold Some experience helps · No equipment
- Hurdle Step — Over and Under Some experience helps · Mini Hurdles
- Jab Step and Drive Drill Some experience helps · No equipment
- Jump Rope — Speed Some experience helps · Skipping Rope
- Kettlebell Figure Eight with Hold Some experience helps · Kettlebell
- Kettlebell Front Squat Some experience helps · Kettlebell
- Kettlebell Lateral Lunge Some experience helps · Kettlebell
- Lateral Ape Some experience helps · No equipment
- Lateral Bear Crawl Some experience helps · No equipment
- Lateral Bound without Rotation Some experience helps · No equipment
- Lateral Footwork — Max Speed Some experience helps · No equipment
- Loaded Box Step-Down Some experience helps · Plyo Box / Step Platform
- Lunge with Torso Rotation Some experience helps · Medicine Ball
- Medicine Ball Overhead Side Throw Some experience helps · Medicine Ball
- Medicine Ball Power Clean Some experience helps · Medicine Ball
- Medicine Ball Rotational Throw — Wall Some experience helps · Medicine Ball, Wall / Door Frame
- Medicine Ball Scoop Toss Some experience helps · Medicine Ball
- Medicine Ball Slam — Rotational Some experience helps · Medicine Ball
- Mini Hurdle Run — Forward Some experience helps · Mini Hurdles
- Mirror Drill — 2m Grid Some experience helps · No equipment
- Monkey Walk Some experience helps · No equipment
- Mountain Climbers Some experience helps · No equipment
- Oblique Kick Drill Some experience helps · No equipment
- Orthodox-Southpaw Stance Shift Some experience helps · No equipment
- Peek-a-Boo Defense Drill Some experience helps · No equipment
- Penetration Step Drill Some experience helps · No equipment
- Prying Goblet Squat with Thoracic Rotation Some experience helps · No equipment
- Punch-Down-Up Only Some experience helps · No equipment
- Rabbit Jump — No Hands Some experience helps · No equipment
- Reaction Ball Drill Some experience helps · Reaction Ball
- Reclining Hero Pose Some experience helps · No equipment
- Resistance Band Push Press Some experience helps · Resistance Band
- Resistance Band Walking Lunge Some experience helps · Resistance Band
- Reverse Lunge with Torso Rotation Some experience helps · Medicine Ball
- Reverse Warrior — Deeper Knee Bend Some experience helps · No equipment
- Revolved Chair Pose Some experience helps · No equipment
- Revolved Crescent Lunge Some experience helps · No equipment
- Rolling — Bob and Weave Drill Some experience helps · No equipment
- Rotational Box Jump — 90 Degree Some experience helps · Plyo Box / Step Platform
- Rotational Deadlift — Dumbbell Some experience helps · Dumbbells
- Rotational Medicine Ball Pass — Walking Some experience helps · Medicine Ball
- Roundhouse Kick Drill Some experience helps · No equipment
- Running Some experience helps · No equipment
- Sandbag Lunge Some experience helps · Sandbag
- Sandbag Push Press Some experience helps · Sandbag
- Side Kick Drill Some experience helps · No equipment
- Side Plank Pose Some experience helps · No equipment
- Single Leg Squat to Box Some experience helps · Plyo Box / Step Platform
- Snap Down Drill Some experience helps · No equipment
- Speed Ankling Some experience helps · No equipment
- Squat Thrust Some experience helps · No equipment
- Standard Burpee Some experience helps · No equipment
- Standing Sprint Start Some experience helps · No equipment
- Star Drill — 4-Point Some experience helps · Training Cones
- Star Jump Some experience helps · No equipment
- Step and Rotate — Medicine Ball Some experience helps · Medicine Ball
- Surya Namaskar B Some experience helps · No equipment
- Tap Drill — Opposite Hand to Foot Some experience helps · No equipment
- Technical Stand-Up Some experience helps · No equipment
- Tripod Get-Up Some experience helps · No equipment
- Two-Directional Reactive Drill Some experience helps · No equipment
- Underhand Scoop Throw Drill Some experience helps · Medicine Ball
- Visual Tracking Sprint — Follow Target Some experience helps · No equipment
- Warrior I — Heel Lifted Variation Some experience helps · No equipment
- Weighted Walking Lunge Some experience helps · No equipment
- Wicket Drill — Wide Spacing Some experience helps · Mini Hurdles
- Zigzag Sprint — Wide Angles Some experience helps · Training Cones
- 180-Degree Sprint Turn Some experience helps · No equipment
- 4-Corner Agility Drill Some experience helps · Training Cones
- Acceleration Sprint Some experience helps · No equipment
- Acceleration Sprint — from 3-Point Stance Some experience helps · No equipment
- Aerial Heading Jump Some experience helps · Sport Ball
- Agility Hurdle — Jump and Stick Some experience helps · Mini Hurdles
- Agility Ladder — Ali Shuffle Some experience helps · Agility Ladder
- Agility Ladder — Backward Run Some experience helps · Agility Ladder
- Agility Ladder — Ickey Shuffle Some experience helps · Agility Ladder
- Agility Ladder — Scissors Some experience helps · Agility Ladder
- Agility Ladder — Single Leg Hop Some experience helps · Agility Ladder
- Ali Shuffle — Maximum Speed Some experience helps · Agility Ladder
- Alternating Hand-Foot Tap — Speed Some experience helps · No equipment
- Alternating Leg Bound — Arm Drive Focus Some experience helps · No equipment
- Angular Exit Drill Some experience helps · No equipment
- Arrowhead Drill — Left Break Some experience helps · Training Cones
- Arrowhead Drill — Right Break Some experience helps · Training Cones
- Assisted Pistol Squat Some experience helps · No equipment
- Athletic Stance to Acceleration Some experience helps · No equipment
- B-Skip Drill Some experience helps · No equipment
- Back Kick Drill Some experience helps · No equipment
- Backward Sprint Some experience helps · No equipment
- Balance Board Squat Some experience helps · Balance Board
- Ball Drop — Single Hand Catch Some experience helps · Tennis Ball
- Block Jump — Vertical Reach Some experience helps · No equipment
- Boat Pose — Low Boat Transition Some experience helps · No equipment
- Bob and Weave — Reactive to Cue Some experience helps · No equipment
- Bow Pose — Rock Forward and Back Some experience helps · No equipment
- Box Drill Some experience helps · Training Cones
- Box Jump Over Some experience helps · Plyo Box / Step Platform
- Box Jumps Some experience helps · Plyo Box / Step Platform
- Box Step — 8-Count with Direction Changes Some experience helps · No equipment
- Broad Jump Some experience helps · No equipment
- Camel Pose Some experience helps · No equipment
- Catch and Shoot off Screen Some experience helps · Sport Ball
- Clinch Knee Drive Drill Some experience helps · No equipment
- Cone Slalom Sprint Some experience helps · Training Cones
- Cone Touch — 8-Point Some experience helps · Training Cones
- Cossack Squat Some experience helps · No equipment
- Cross Body Mountain Climbers Some experience helps · No equipment
- Crossover Run — Maximum Speed Some experience helps · No equipment
- Deep Squat — Exhale and Engage at Bottom Some experience helps · No equipment
- Depth Drop to Sprint — Box Height 30cm Some experience helps · Plyo Box / Step Platform
- Double Kettlebell Lunge Some experience helps · Kettlebell
- Downhill Sprint — Gentle Grade (3–5%) Some experience helps · Hill / Slope
- Dragon Walk — Arms Extended Wide Some experience helps · No equipment
- Drop Step to Finish Some experience helps · No equipment
- Dumbbell Hang Power Clean Some experience helps · Dumbbells
- Dumbbell Overhead Carry Some experience helps · Dumbbells
- Dumbbell Thruster Some experience helps · Dumbbells
- Eagle Pose — Forward Fold Some experience helps · No equipment
- Fartlek Running Some experience helps · No equipment
- Fast Feet — Box Pattern Some experience helps · No equipment
- Figure Eight Cone Run Some experience helps · Training Cones
- First Step Quickness Drill Some experience helps · No equipment
- Flying Sprint — 20m Some experience helps · No equipment
- Forward Roll — Standing to Standing Some experience helps · No equipment
- Four-Limb Coordination Crawl Some experience helps · No equipment
- Frog Jump — Distance Some experience helps · No equipment
- Front Kick to Counter Combination Some experience helps · No equipment
- Gate Pose — Arm Bind Some experience helps · No equipment
- Gaze Stability — Head Turn + Side Step Some experience helps · No equipment
- Guard Pass — Knee Slice Some experience helps · No equipment
- Hand-Foot Pattern — 8-Count Complex Some experience helps · No equipment
- High Knees — Moving Sprint Some experience helps · No equipment
- Hip Escape to Guard Recovery Some experience helps · No equipment
- Hip Flexion Pattern — Eyes Closed Some experience helps · Resistance Band
- Hip-to-Shoulder Rotational Throw Sequence Some experience helps · Medicine Ball
- Hurdle Jump Some experience helps · Mini Hurdles
- Illinois Agility Test — Standing Start Some experience helps · Training Cones
- Jump Lunge Some experience helps · No equipment
- Kangaroo Bound Some experience helps · No equipment
- Kettlebell Cossack Squat Some experience helps · Kettlebell
- Kettlebell Push Press Some experience helps · Kettlebell
- Knee Slice to Side Control Some experience helps · No equipment
- Lateral Ape — Wider Lateral Steps Some experience helps · No equipment
- Lateral Bound with Rotation Some experience helps · No equipment
- Lateral Shuffle — Reactive Stop Some experience helps · No equipment
- Level Change and Penetration Step Some experience helps · No equipment
- Lizard — Forearms on Floor Some experience helps · No equipment
- Low Lunge — Backbend Some experience helps · No equipment
- Medicine Ball Shot Put Drill Some experience helps · Medicine Ball
- Mini Hurdle Run — Alternating Lead Leg Some experience helps · Mini Hurdles
- Mini Hurdle Run — Lateral Some experience helps · Mini Hurdles
- Mini Hurdle Run — Lateral Both Directions Some experience helps · Mini Hurdles
- Mini Trampoline Single-Leg Bounce Some experience helps · Mini Trampoline
- Monkey Walk — Speed Some experience helps · No equipment
- Mount Escape — Hip Bump Sweep Some experience helps · No equipment
- Neuromuscular Sprint Start Some experience helps · No equipment
- Overhead Smash Approach Some experience helps · Sport Ball
- Parachute Sprint — Short Burst (20m) Some experience helps · Parachute
- Penalty Kick Approach — Plant and Strike Some experience helps · Sport Ball
- Plant and Cut Some experience helps · No equipment
- Plyo Step-Up Jump Some experience helps · Plyo Box / Step Platform
- Power Skip Some experience helps · No equipment
- Power Skip — Distance Focus Some experience helps · No equipment
- Power Skip — Height Focus Some experience helps · No equipment
- Reactive Stance Drill with Partner Some experience helps · No equipment
- Relay Baton Exchange Drill Some experience helps · Relay Baton
- Repeat Sprint Set — Long Rest (45s) Some experience helps · No equipment
- Repeated Hurdle Hops Some experience helps · Mini Hurdles
- Resisted Lateral Shuffle — Band Some experience helps · Resistance Band
- Resisted Sprint — Band — Short Distance (10m) Some experience helps · Resistance Band
- Revolved Chair — Arms Extended Some experience helps · No equipment
- Revolved Crescent — Arms Extended Some experience helps · No equipment
- Revolved High Lunge Some experience helps · No equipment
- RKC Plank Some experience helps · No equipment
- Rotational Clean — Dumbbell Some experience helps · Dumbbells
- Rotational Clean — Kettlebell Some experience helps · Kettlebell
- Rotational Deadlift Some experience helps · Kettlebell
- Rotational Jump — 180 Degree Some experience helps · No equipment
- Rotational Kettlebell Swing Some experience helps · Kettlebell
- Rotational Medicine Ball Pass — Explosive Some experience helps · Medicine Ball
- Rotational Squat Jump Some experience helps · No equipment
- Sandbag Rotational Swing Some experience helps · Sandbag
- Single Leg Hop Some experience helps · No equipment
- Single Leg Wall Sit Some experience helps · Wall / Door Frame
- Sissy Squat Some experience helps · No equipment
- Slip and Counter Drill Some experience helps · No equipment
- Snap Down to Takedown Entry Some experience helps · No equipment
- Speed Ankling — Progressive Distance Some experience helps · No equipment
- Sprawl to Base Some experience helps · No equipment
- Stair Jumps Some experience helps · Stairs
- Staircase Sprint — Every Step Some experience helps · Stairs
- Standing Side Breakfall — Fast Some experience helps · No equipment
- Suicide Drill — 5-10-15m Some experience helps · No equipment
- Sumo Deadlift High Pull Some experience helps · No equipment
- Sumo Jump Squat Some experience helps · No equipment
- Thai Plum — Knee Strike Series Some experience helps · No equipment
- Trail Running Some experience helps · No equipment
- Tripod Get-Up — Continuous Flow Some experience helps · No equipment
- Tuck Jump to Sprint — 10m Sprint Some experience helps · No equipment
- Two-Step Approach Jump Some experience helps · No equipment
- Uppercut to Hook Combination Some experience helps · No equipment
- V-Cut Sprint Drill Some experience helps · No equipment
- V-Sit Hold Some experience helps · No equipment
- Wall Ball Some experience helps · Medicine Ball, Wall / Door Frame
- Weighted Bear Crawl Some experience helps · Weighted Vest
- Wicket Drill Some experience helps · Mini Hurdles
- Zigzag Sprint Drill Some experience helps · Training Cones
- 4-Corner Drill — Sprint + Shuffle + Backpedal Advanced · Training Cones
- 40-Yard Dash Advanced · No equipment
- 40-Yard Dash — from 3-Point Stance Advanced · No equipment
- Acceleration Sprint — Push-Up Start Advanced · No equipment
- Agility Ladder — Backward Run — One Foot Each Box Advanced · Agility Ladder
- Agility Ladder — High Knees — Arms Drive Advanced · Agility Ladder
- Agility Ladder — Rotational Step Advanced · Agility Ladder
- Agility Ladder — T-Step / Crossover Advanced · Agility Ladder
- Alternating Leg Bound Advanced · No equipment
- Arrowhead Drill Advanced · Training Cones
- Back Kick with Step-Through Advanced · No equipment
- Balance Board Squat — Overhead Reach Advanced · Balance Board
- Ball Drop — Behind Back Catch Advanced · Tennis Ball
- Bear Hug and Lift Drill Advanced · No equipment
- Body Lock Takedown Advanced · No equipment
- Body Lock to Side Trip Advanced · No equipment
- BOSU Ball Squat — Eyes Closed Advanced · BOSU Ball
- Bounding Advanced · No equipment
- Box Drill — Backward Segments Advanced · Training Cones
- Box Jump to Push-Up Advanced · Plyo Box / Step Platform
- Box Step — Eyes Closed Advanced · No equipment
- Broad Jump to Lateral Shuffle Advanced · No equipment
- Burpees Advanced · No equipment
- Clinch Knee and Sweep Advanced · No equipment
- Clinch Knee Drive — Max Speed Advanced · No equipment
- Combat Burpee Advanced · No equipment
- Cone Slalom — Backward Advanced · Training Cones
- Cone Slalom — Tight Spacing Advanced · Training Cones
- Cone Touch — Reactive (coach calls) Advanced · Training Cones
- Continuous Box Jumps Advanced · Plyo Box / Step Platform
- Counter-Movement Jump with Maximal Arm Drive Advanced · No equipment
- Criss Cross Skip Advanced · Skipping Rope
- Cross-Court Recovery Sprint Advanced · No equipment
- Crossover Step — Max Speed Advanced · Agility Ladder
- Dancer Pose Advanced · No equipment
- Diagonal Bound Advanced · No equipment
- Double Kettlebell Push Press Advanced · Kettlebell
- Double Leg Takedown Drill Advanced · No equipment
- Double Under Combat Intervals Advanced · Skipping Rope
- Double Unders Advanced · Skipping Rope
- Downhill Sprint Advanced · Hill / Slope
- Dumbbell Complex Advanced · Dumbbells
- Dumbbell Jump Squat Advanced · Dumbbells
- Dumbbell Snatch Advanced · Dumbbells
- Explosive Level Change to Contact Advanced · No equipment
- Explosive Penetration Step Advanced · No equipment
- Extended Side Angle — Bound Advanced · No equipment
- Figure Eight — Tight Cones Advanced · Training Cones
- Flying Knee Drill Advanced · No equipment
- Flying Sprint Advanced · No equipment
- Foot Fire — to Sprint on Cue Advanced · No equipment
- Foot Fire — with Direction Change on Cue Advanced · No equipment
- Four-Limb Crawl — Backward Advanced · No equipment
- Four-Limb Crawl — Lateral Advanced · No equipment
- Four-Step Approach Jump Advanced · No equipment
- Half Guard Sweep to Top Position Advanced · No equipment
- Hand-Foot Pattern — Reactive (called sequence) Advanced · No equipment
- High Knees — Resisted Band Advanced · Resistance Band
- Hip Throw Drill Advanced · No equipment
- Horizontal Elbow to Knee Combination Advanced · No equipment
- Hurdle Step — Speed Pattern Advanced · Mini Hurdles
- Illinois Agility Test Advanced · Training Cones
- In-In-Out-Out — Backward Advanced · Agility Ladder
- Incline Running Advanced · No equipment
- Inner Thigh Throw — Full Speed Advanced · No equipment
- Jab Step with Defender Reaction Advanced · No equipment
- Jump Rope — Double Under Advanced · Skipping Rope
- Jump Rope — Single Leg Advanced · Skipping Rope
- Kangaroo Bound — Continuous 20 m Advanced · No equipment
- Kata — Full Speed Advanced · No equipment
- Kettlebell Complex Advanced · Kettlebell
- Kettlebell Jerk Advanced · Kettlebell
- Kettlebell Overhead Lunge Advanced · Kettlebell
- Kettlebell Thruster Advanced · Kettlebell
- Kneeling Jump Advanced · No equipment
- L-Drill Advanced · Training Cones
- L-Drill — Left Lead Advanced · Training Cones
- L-Drill — Right Lead Advanced · Training Cones
- Lateral Step and Hold — Eyes Closed Advanced · No equipment
- Loaded Hip Rotation Strike — Medicine Ball Advanced · Medicine Ball
- Log Press Advanced · No equipment
- Long Distance Running Advanced · No equipment
- Medicine Ball Rotational Throw — Explosive Step Advanced · Medicine Ball, Wall / Door Frame
- Medicine Ball Slam — Combat Advanced · Medicine Ball
- Mirror Drill Advanced · No equipment
- Multi-Direction Cone Touch — Single Leg Advanced · Training Cones
- Number Cone Drill Advanced · Training Cones
- Number Cone Drill — 6 Cones Advanced · Training Cones
- Oblique Kick to Takedown Entry Advanced · No equipment
- One-Arm Block Jump Advanced · No equipment
- Outdoor Sprint Intervals Advanced · No equipment
- Overhead Walking Lunge Advanced · No equipment
- Overspeed Sprint — Downhill Advanced · Hill / Slope
- Plum to Knee Series Advanced · No equipment
- Power Skip — Resisted Band Advanced · Resistance Band
- Pro Agility Shuttle Advanced · Training Cones
- Reactive Box Jump Advanced · Plyo Box / Step Platform
- Reactive First Step to Stimulus Advanced · No equipment
- Reactive Jump — Visual Signal Advanced · No equipment
- Reactive Stance to Acceleration Advanced · No equipment
- Reclining Hero — Arms Overhead Advanced · No equipment
- Resistance Band Single Leg Squat Advanced · Resistance Band
- Resisted Sprint — Band Advanced · Resistance Band
- Reverse Nordic Curl Advanced · No equipment
- Rhythmic Step Pattern — 8-Count with Arms Advanced · No equipment
- Rhythmic Step Pattern — Music-Paced Advanced · No equipment
- Road Work Sprint Interval Advanced · No equipment
- Rocking Advanced · No equipment
- Rotational Box Jump Advanced · Plyo Box / Step Platform
- Rotational Lunge Jump Advanced · No equipment
- Round Off Advanced · No equipment
- Running Approach Heading Jump Advanced · Sport Ball
- Running Forward Breakfall Advanced · No equipment
- Sandbag Clean and Press Advanced · Sandbag
- Sandbag Get-Up Advanced · Sandbag
- Scissors — Maximum Speed Advanced · Agility Ladder
- Scoop Throw to Sprint Advanced · Medicine Ball
- Side Kick with Pivot Entry Advanced · No equipment
- Single Leg Broad Jump Advanced · No equipment
- Single Leg Hop — Maximum Speed Advanced · Agility Ladder
- Single Leg Squat with Perturbation Advanced · Medicine Ball
- Single Leg Takedown Drill Advanced · No equipment
- Speed Bounds Advanced · No equipment
- Spinning Back Kick Advanced · No equipment
- Split Step to Lateral Sprint Advanced · No equipment
- Sprint Shuttle Advanced · No equipment
- Sprinting Advanced · No equipment
- Staircase Sprint Advanced · Stairs
- Standing Big Toe Hold Advanced · No equipment
- Star Drill Advanced · Training Cones
- Step and Rotate — Explosive Advanced · Medicine Ball
- T-Drill Advanced · Training Cones
- Technical Stand-Up to Sprint Advanced · No equipment
- Triangle Choke Setup Advanced · No equipment
- Triple Broad Jump Advanced · No equipment
- Tuck Jumps Advanced · No equipment
- Visual Tracking Sprint Advanced · No equipment
- W-Drill Advanced · Training Cones
- Wheel Pose Advanced · No equipment
- Wicket Drill — Sprint Acceleration Phase Advanced · Mini Hurdles
- Wicket Drill — Tight Spacing Advanced · Mini Hurdles
- 180-Degree Sprint Turn — Reactive Advanced · No equipment
- 40-Yard Dash — from Push-Up Start Advanced · No equipment
- Acceleration Sprint — Resisted Band Advanced · Resistance Band
- Agility Ladder — Single Leg Hop Each Box Advanced · Agility Ladder
- Alternating Leg Bound — Weighted Vest Advanced · No equipment
- Arrowhead Drill — Reactive Advanced · Training Cones
- Backward Sprint to Forward Sprint Advanced · No equipment
- Bear Hug Lift and Suplex Sim Advanced · No equipment
- Broad Jump to Sprint Advanced · No equipment
- Burpee Box Jump Advanced · Plyo Box / Step Platform
- Burpee Over Bar Advanced · No equipment
- Camel Pose — Full Expression Advanced · No equipment
- Combat Burpee with Strike Advanced · No equipment
- Cross-Court Sprint with Slide Return Advanced · No equipment
- Depth Drop to Sprint Advanced · Plyo Box / Step Platform
- Depth Drop to Sprint — Box Height 60cm Advanced · Plyo Box / Step Platform
- Double Kettlebell Jerk Advanced · Kettlebell
- Double Under — Consecutive String Advanced · Skipping Rope
- Figure Eight — Backward Advanced · Training Cones
- Flying Sprint — 40m Advanced · No equipment
- Flying Sprint — Downhill Advanced · Hill / Slope
- Full Sprint Approach and Strike Advanced · Sport Ball
- Full Sprint Baton Exchange Advanced · Relay Baton
- Full Sprint to Hard Stop Advanced · No equipment
- Glide Shot Put Pattern Advanced · Medicine Ball
- Ickey Shuffle — Maximum Speed Advanced · Agility Ladder
- Illinois Agility Test — Timed Maximal Advanced · Training Cones
- Inner Thigh Throw Drill Advanced · No equipment
- Jump and Stick — Eyes Closed Stick Advanced · Mini Hurdles
- Jump and Stick — Single Leg Advanced · Mini Hurdles
- Jump Smash with Run-Up Advanced · Sport Ball
- Jumping Roundhouse Kick Advanced · No equipment
- Kettlebell Overhead Squat Advanced · Kettlebell
- Kettlebell Pistol Squat Advanced · Kettlebell
- Knee-Sweep-Back Position Advanced · No equipment
- L-Drill — Timed Advanced · Training Cones
- L-sit Advanced · No equipment
- Lateral Bound with Rotation — Weighted Vest Advanced · Weighted Vest
- Loaded Rotational Throw into Sprint Advanced · Medicine Ball
- Max Effort Medicine Ball Slam Advanced · Medicine Ball
- Mirror Drill — 4m Grid Advanced · No equipment
- Mirror Drill — with Feints Advanced · No equipment
- Mitts — Complex Combination with Slips Advanced · Focus Mitts / Strike Pads
- Monkey Pose Advanced · No equipment
- Multi-Directional Reactive Complex Advanced · No equipment
- Number Cone Drill — Sprint Pace Advanced · Training Cones
- Outer Leg Reap to Finish Advanced · No equipment
- Overspeed Sprint — Assisted Band Advanced · Resistance Band
- Parachute Sprint Advanced · Parachute
- Plant and Cut — 90 Degree Advanced · No equipment
- Plant and Cut — Reactive (visual cue) Advanced · No equipment
- Plyometric Acceleration Complex Advanced · No equipment
- Pro Agility Shuttle — Reactive Start Advanced · Training Cones
- Pro Agility Shuttle — Timed Advanced · Training Cones
- Punch-Sprawl-Up Conditioning Circuit Advanced · No equipment
- Reactive Agility — Auditory Cue Advanced · No equipment
- Reactive Agility Drill — Visual Cue Advanced · No equipment
- Reactive Angular Exit and Counter Advanced · No equipment
- Reactive Stance Shift — Cue Based Advanced · No equipment
- Repeat Sprint Set Advanced · No equipment
- Repeated Roundhouse — Max Speed Advanced · No equipment
- Resisted Lateral Shuffle — Heavy Band Advanced · Resistance Band
- Resisted Sprint — Band — Long Distance (30m) Advanced · Resistance Band
- Road Work — Tabata Sprints Advanced · No equipment
- Rocking — Continuous 10 Reps Advanced · No equipment
- Rotational Box Jump — 180 Degree Advanced · Plyo Box / Step Platform
- Rotational Jump — 270 Degree Advanced · No equipment
- Rotational Lunge Jump — Weighted Advanced · No equipment
- Rotational Squat Jump — Weighted Advanced · No equipment
- Rotational Step — Max Speed Advanced · Agility Ladder
- Shoulder Throw — Full Load Advanced · No equipment
- Single Leg Box Jump Advanced · Plyo Box / Step Platform
- Single Leg to Trip Finish Advanced · No equipment
- Speed Bounds — Over Hurdles Advanced · Mini Hurdles
- Speed Bounds — Short Ground Contact Advanced · No equipment
- Spinning Back Kick — Max Speed Advanced · No equipment
- Sprawl Burpee Advanced · No equipment
- Sprawl to Stand to Sprint Advanced · No equipment
- Stair Sprints Advanced · Stairs
- Staircase Sprint — Skip One Step Advanced · Stairs
- Standing Triple Jump Advanced · No equipment
- Star Drill — 8-Point Advanced · Training Cones
- Star Drill — Reactive (coach calls direction) Advanced · Training Cones
- Stone-to-Shoulder Simulation Advanced · Sandbag
- Suicide Drill Advanced · No equipment
- T-Drill — Reactive (signal at each cone) Advanced · Training Cones
- T-Drill — Timed Advanced · Training Cones
- T-Step — Max Speed Advanced · Agility Ladder
- Tabata Running Advanced · No equipment
- Thai Plum — Alternating Knee Series Advanced · No equipment
- Tuck Jump to Sprint Advanced · No equipment
- Turkish Get-Up Advanced · Kettlebell
- Turkish Get-Up with Pause at Each Position Advanced · Kettlebell
- V-Cut with Defender Reaction Advanced · No equipment
- Visual Tracking Sprint — Colour Code Directions Advanced · No equipment
- W-Drill — Reactive Advanced · Training Cones
- W-Drill — Timed Advanced · Training Cones
- Zigzag Sprint — Tight Angles Advanced · Training Cones
- Atlas Stone Load to Platform Expert · Sandbag, Plyo Box / Step Platform
- Bounding — Downhill Expert · Hill / Slope
- Bounding — Weighted Vest Expert · No equipment
- Box Depth Jump to Sprint Expert · Plyo Box / Step Platform
- Burpee Pull-up Expert · Pull-up Bar
- Dancer Pose — Both Hands on Foot Expert · No equipment
- Depth Drop to Sprint — Maximum Effort Expert · Plyo Box / Step Platform
- Depth Jump to Broad Jump Expert · Plyo Box / Step Platform
- Depth Jumps Expert · Plyo Box / Step Platform
- Downhill Sprint — Steep Grade (8–10%) Expert · Hill / Slope
- Flying Knee — Full Commitment Expert · No equipment
- Full-Speed Reactive Complex Expert · No equipment
- Hanumanasana — Arms Overhead Expert · No equipment
- Hill Sprints Expert · Hill / Slope
- Jumping Roundhouse — Combination Entry Expert · No equipment
- Kettlebell Sots Press Expert · Kettlebell
- Man Maker Expert · Dumbbells
- Parachute Sprint — Max Distance Expert · Parachute
- Pistol Squat Expert · No equipment
- Punch-Sprawl-Up — Max Speed Expert · No equipment
- Reactive Agility — Random LED Light System Expert · No equipment
- Repeat Sprint Set — Short Rest (15s) Expert · No equipment
- Resisted Sprinting Expert · No equipment
- Rotational Jump — 360 Degree Expert · No equipment
- Sandbag Clean and Press — Maximal Load Expert · Sandbag
- Single Leg Depth Jump Expert · Plyo Box / Step Platform
- Sprawl Burpee with Rear Strike Expert · No equipment
- Staircase Sprint — Two Steps at a Time Expert · Stairs
- Suicide Drill — 5-10-15-20-25m Expert · No equipment
- Triple Unders Expert · Skipping Rope
- Tuck Jump to Sprint — 20m Sprint Expert · No equipment
- Full Planche Expert · No equipment
- Marathon Running Expert · No equipment
- Ultramarathon Running Expert · No equipment
- V-sit Expert · No equipment
With gym equipment 158
- Footwork — Lighter Spring Beginner friendly · Pilates Reformer
- Footwork Pilates Stance — Heels Only Beginner friendly · Pilates Reformer
- Footwork Toes — Flat Foot Beginner friendly · Pilates Reformer
- Treadmill Walking Beginner friendly · Treadmill
- Wide Stance — Reduced Range Beginner friendly · Pilates Reformer
- Footwork — Parallel Heels Beginner friendly · Pilates Reformer
- Footwork — Parallel Toes Beginner friendly · Pilates Reformer
- Footwork — Pilates Stance Beginner friendly · Pilates Reformer
- Footwork — Wide Stance Beginner friendly · Pilates Reformer
- Leg Extension Beginner friendly · Leg Extension Machine
- Running — Slow Alternation Beginner friendly · Pilates Reformer
- Single Leg Extension Beginner friendly · Leg Extension Machine
- Tendon Stretch — Small Range Beginner friendly · Pilates Reformer
- Walking Hurdle Lead Leg Beginner friendly · Full-Size Hurdles
- Aqua Jogging Beginner friendly · Swimming Pool
- Cycling — Stationary Beginner friendly · Stationary Bike
- Elliptical Trainer Beginner friendly · Elliptical Trainer
- Eve's Lunge — Hands on Bar Beginner friendly · Pilates Reformer
- Footwork — Heavier Spring Beginner friendly · Pilates Reformer
- Leg Press Beginner friendly · Leg Press Machine
- Narrow Stance Leg Press Beginner friendly · Leg Press Machine
- Running on Reformer Beginner friendly · Pilates Reformer
- Side Splits — Lighter Spring Beginner friendly · Pilates Reformer
- Stomach Massage Reach — No Heel Drop Beginner friendly · Pilates Reformer
- Stomach Massage Round — Feet Flat Beginner friendly · Pilates Reformer
- Battle Ropes Wave Some experience helps · Battle Ropes
- Cycling — Outdoor Some experience helps · Bicycle
- Footwork Pilates Stance — Tendon Stretch Integration Some experience helps · Pilates Reformer
- Footwork Toes — Single Leg Some experience helps · Pilates Reformer
- Hack Squat Machine Some experience helps · Hack Squat Machine
- High Foot Leg Press Some experience helps · Leg Press Machine
- Hurdle Lead Leg Drill Some experience helps · Full-Size Hurdles
- Knee Stretches — Arched Back Some experience helps · Pilates Reformer
- Knee Stretches — Round Back Some experience helps · Pilates Reformer
- Kneeling Hip Flexor Stretch with Rear Foot Elevated Some experience helps · Weight Bench
- Light Sled Push Some experience helps · Sled
- Running — Faster Tempo Some experience helps · Pilates Reformer
- Side Splits Some experience helps · Pilates Reformer
- Single Leg Press Some experience helps · Leg Press Machine
- Smith Machine Squat Some experience helps · Smith Machine
- Steady State Row Some experience helps · Rowing Machine
- Stomach Massage — Round Back Some experience helps · Pilates Reformer
- Stomach Massage Reach — No Twist Some experience helps · Pilates Reformer
- Tendon Stretch Some experience helps · Pilates Reformer
- Wide Stance — Pause at Bottom Some experience helps · Pilates Reformer
- Assisted Rope Climb Some experience helps · Climbing Rope
- Cable Rotational Chop — High to Low Some experience helps · Cable Machine
- Cable Rotational Chop — Low to High Some experience helps · Cable Machine
- Chest Expansion — Thigh Stretch Transition Some experience helps · Pilates Reformer
- Eve's Lunge Some experience helps · Pilates Reformer
- Hurdle Trail Leg Drill Some experience helps · Full-Size Hurdles
- Landmine Rotation Some experience helps · Barbell, Weight Plates
- Rotational Step — Lateral with Cable Some experience helps · Cable Machine
- Rowing — Machine Some experience helps · Rowing Machine
- Sled Drag Some experience helps · Sled
- Sled Hip Drag Some experience helps · Sled
- Stationary Bike Interval Some experience helps · Stationary Bike
- Stomach Massage — Reach Some experience helps · Pilates Reformer
- Stomach Massage — Twist Some experience helps · Pilates Reformer
- Trap Bar Carry Some experience helps · Trap Bar
- Trap Bar Deadlift Some experience helps · Trap Bar
- Treadmill Running Some experience helps · Treadmill
- Tyre Deadlift Some experience helps · Tyre
- Tyre Drag Some experience helps · Tyre
- Barbell Back Squat Some experience helps · Barbell, Squat Rack
- Barbell Box Squat Some experience helps · Barbell, Squat Rack, Plyo Box / Step Platform
- Barbell Lunge Some experience helps · Barbell
- Battle Ropes Simultaneous Slam Some experience helps · Battle Ropes
- Cross Country Skiing — Machine Some experience helps · Cross Country Ski Machine
- Cross Trainer Intervals Some experience helps · Elliptical Trainer
- Front Rack Carry — Barbell Some experience helps · Barbell
- Hang Clean Pull Some experience helps · Barbell
- Hang High Pull Some experience helps · Barbell
- Heavy Bag Boxing Some experience helps · Heavy Bag, Boxing Gloves
- High Pull — Barbell Some experience helps · Barbell
- Hill Cycling Some experience helps · Bicycle, Hill / Slope
- Hurdle Lead Leg at Speed Some experience helps · Full-Size Hurdles
- Isometric Deadlift Against Pins Some experience helps · Barbell, Squat Rack
- Isometric Squat Against Pins Some experience helps · Squat Rack
- Knee Stretches — Knees Off Some experience helps · Pilates Reformer
- Knee Stretches Arch — With Chest Lift Some experience helps · Pilates Reformer
- Lunge with Torso Rotation — Cable Some experience helps · Cable Machine
- Muscle Clean Some experience helps · Barbell
- Resisted Sprint — Light Sled (10–15% BW) Some experience helps · Sled
- Sled Push Some experience helps · Sled
- Smith Machine Bulgarian Split Squat Some experience helps · Smith Machine
- Stomach Massage Round — Hands Off Some experience helps · Pilates Reformer
- Tendon Stretch — Single Leg Some experience helps · Pilates Reformer
- Trail Leg at Speed Some experience helps · Full-Size Hurdles
- Assault Bike Sprint Advanced · Assault / Air Bike
- Barbell Deadlift Advanced · Barbell
- Barbell Hack Squat Advanced · Barbell
- Barbell Step-Up Advanced · Barbell, Plyo Box / Step Platform
- Barbell Thruster Advanced · Barbell
- Block Sprint Start Advanced · Starting Blocks
- Bulgarian Split Squat Advanced · Weight Bench
- Clean Pull Advanced · Barbell
- Cycling Intervals Advanced · Stationary Bike
- Double Leg to Finish Advanced · Padded Mat
- Front Rack Walk with Pause Advanced · Barbell
- Hip Throw to Ground Advanced · Padded Mat
- Hurdle Rhythm Run Advanced · Full-Size Hurdles
- Landmine Push Press Rotation Advanced · Barbell, Weight Plates
- Prowler Sprint Advanced · Sled
- Push Press Advanced · Barbell
- Rotational Step — Explosive Advanced · Cable Machine
- Rowing — Outdoor Advanced · Rowing Boat
- Rowing Machine Interval Advanced · Rowing Machine
- Side Splits — Single Leg Standing Advanced · Pilates Reformer
- Sled Drag — Sprint Advanced · Sled
- Sled Low Push Advanced · Sled
- Sled Push — Combat Drive Advanced · Sled
- Sled Sprint — Acceleration Focus Advanced · Sled
- Snatch Pull Advanced · Barbell
- Spin Class Advanced · Stationary Bike
- Stomach Massage Reach — Arms Forward Advanced · Pilates Reformer
- Stomach Massage Twist — Deeper Rotation Advanced · Pilates Reformer
- Sumo Deadlift Advanced · Barbell
- Trap Bar Jump Deadlift Advanced · Trap Bar
- Treadmill Sprint Interval Advanced · Treadmill
- Versa Climber Advanced · Versa Climber Machine
- Zercher Squat Advanced · Barbell
- Assault Bike Advanced · Assault / Air Bike
- Barbell Bulgarian Split Squat Advanced · Barbell, Weight Bench
- Barbell Complex Advanced · Barbell
- Barbell Front Squat Advanced · Barbell, Squat Rack
- Barbell Pause Squat Advanced · Barbell, Squat Rack
- Barbell Rotational Clean Advanced · Barbell, Weight Plates
- Block Start with Reaction Stimulus Advanced · Starting Blocks
- Eve's Lunge — With Rotation Advanced · Pilates Reformer
- Hang Power Clean Advanced · Barbell
- Heavy Muscle Clean Advanced · Barbell, Weight Plates
- Heavy Sled Push — Max Load Advanced · Sled
- Incline Treadmill Sprint Advanced · Treadmill
- Knees Off — Slower Tempo Advanced · Pilates Reformer
- Overhead Carry — Barbell Advanced · Barbell
- Power Clean from Blocks Advanced · Barbell, Weight Plates
- Power Snatch Advanced · Barbell, Weight Plates
- Power Snatch from Blocks Advanced · Barbell, Weight Plates
- Resisted Sprint — Sled Push Advanced · Sled
- Rowing Sprints Advanced · Rowing Machine
- Supramaximal Clean Pull Advanced · Barbell, Weight Plates
- Trap Bar Jump Advanced · Trap Bar
- Tyre Flip Advanced · Tyre
- Yoke Carry Advanced · Yoke
- Barbell Jump Squat Expert · Barbell
- Bear Complex Expert · Barbell
- Deficit Deadlift Expert · Barbell, Plyo Box / Step Platform
- Hang Snatch Expert · Barbell
- Overhead Squat Expert · Barbell
- Overhead Walk with Perturbation Expert · Barbell
- Power Clean Expert · Barbell
- Push Jerk Expert · Barbell
- Resisted Sprint — Heavy Sled (>30% BW) Expert · Sled
- Sprint Hurdle Race Pace Expert · Full-Size Hurdles
- Clean and Jerk Expert · Barbell
- Snatch Expert · Barbell, Weight Plates
- Split Jerk Expert · Barbell