Legs · Intermediate
Jump Squat (Feet Turned Out)
Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees are oriented more outward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.
Full body · Advanced
Burpee (Wider Stance, Shallower Squat)
A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a wider foot placement and a shallower squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.
Legs · Intermediate
Jump Squat (Feet Forward)
Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees face more forward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.
Legs · Advanced
Clean and Jerk
A two-part Olympic weightlifting exercise that involves lifting a barbell from the floor to an overhead position.
Legs · Advanced
Single-Leg Box Jump
A unilateral plyometric exercise with takeoff from one foot and landing on the same foot on a raised box. The movement combines rapid hip, knee and ankle extension with controlled single-leg landing.
Triceps · Advanced
Muscle-up
An advanced compound exercise that combines a pull-up with a dip, requiring significant upper body strength and coordination.
Triceps · Advanced
Weighted Muscle-Up
An advanced compound exercise that combines a pull-up and a dip, performed with additional weight. It targets the upper body, primarily engaging the latissimus dorsi, biceps, triceps, chest, shoulders, and core muscles. This exercise requires significant strength, coordination, and technique.
Legs · Beginner
Jumping Jacks
A full-body cardiovascular exercise that increases heart rate, improves endurance, and enhances coordination. This plyometric movement involves jumping to a position with legs spread wide and arms raised overhead, then returning to the starting position.
Legs · Intermediate
Pogo Jumps
A plyometric exercise designed to improve lower body explosiveness, agility, and coordination.
Shoulders · Advanced
Dumbbell Snatch
The one-arm dumbbell snatch is a dynamic, full-body exercise that primarily targets the shoulders, back, and legs. It enhances power, coordination, and explosiveness by involving multiple muscle groups in a single, fluid motion.
Full body · Advanced
Burpee (Narrower Stance, Deeper Squat)
A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a narrower foot placement and a deeper squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.
Legs · Intermediate
Bulgarian Jump Squat
A unilateral plyometric lower-body variation that combines a Bulgarian split squat with a jump. It develops the quadriceps, glutes, hamstrings, calves, balance, and explosive power.
Legs · Intermediate
Clean Squat
A compound exercise that combines elements of the clean and the squat. It targets multiple muscle groups, including the quadriceps, hamstrings, glutes, core, and shoulders. This exercise enhances strength, power, and coordination.
Legs · Advanced
Broad Jump
A plyometric exercise that focuses on developing explosive power in the lower body, particularly targeting the quadriceps, hamstrings, glutes, and calves. It involves jumping forward as far as possible from a standing position, emphasizing both strength and coordination.
Glutes · Intermediate
Kettlebell Swing
A two-handed ballistic hip-hinge exercise with the bell moving from between the legs to approximately chest or shoulder height. Hip extension drives the bell's arc, with the gluteal muscles and hamstrings producing the swing while the trunk and grip control the returning load.
Legs · Intermediate
Plyo side lunge
A dynamic exercise that combines lateral lunges with a plyometric jump, targeting the glutes, quadriceps, hamstrings, and inner thighs. It enhances lower body strength, agility, and balance while providing a cardiovascular challenge.
Chest · Intermediate
Clap Push-Up
The Clap Push Up is an advanced plyometric exercise that enhances upper body strength, explosiveness, and coordination. It primarily targets the chest, triceps, and shoulders, while also engaging the core for stability.
Shoulders · Advanced
Kettlebell Clean and Jerk
A dynamic, full-body exercise that combines strength, power, and endurance.
Legs · Advanced
Barbell Thruster
A full-body barbell exercise that combines a front squat with an overhead press. It develops the legs, glutes, shoulders, triceps, power, and whole-body coordination.
Legs · Advanced
Snatch Pull
An explosive barbell exercise that develops the pulling phase of the snatch without an overhead catch. It combines leg and hip extension with upper-back work to train force production and coordination for Olympic weightlifting.
Legs · Advanced
Hang Power Clean
A dynamic weightlifting exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back, as well as the shoulders and arms. It involves lifting a barbell from a hanging position to the shoulders in one explosive movement.
Legs · Intermediate
Box Jumps
A plyometric exercise that involves jumping from the ground onto a raised platform, such as a box or bench.
Legs · Advanced
Dumbbell Jump
A dynamic exercise that combines strength and plyometrics to enhance explosive power, particularly in the lower body. It primarily targets the quadriceps, hamstrings, glutes, and calves while also engaging the core for stability.
Glutes · Advanced
One-Arm Kettlebell Swing
A ballistic hip-hinge exercise for posterior-chain power. A single-hand load adds grip and trunk-control demands while the kettlebell travels to chest height, rather than overhead.
