(From hardest at the top to easiest at the bottom) Natural Leg Extensions Assisted Natural Leg Extensions Pistol Squat Pistol Squat-to-box Assisted Pistol Squat Bulgarian Split Squat Assisted Bulgarian Split Squat Frog Squat Goblet/Backpack Squat Split Squat Lunge on spot Bodyweight Squat Elevated Leg Extensions

(From hardest at the top to easiest at the bottom) (SL = Single Leg) SL Hamstring Slides Hamstring Slides SL Hanging Leg Curl Hanging Leg Curl SL Hamstring Bridge Hamstring Bridge SL Elevated Hamstring Bridge Elevated Hamstring Bridge SL Banded Good Morning Banded Good Morning SL Backpack Good Morning (backpack instead of bar) Backpack Good Morning (bacpack instead of bar) SL Banded RDL Banded RDL

(From hardest at the top to easiest at the bottom) One Arm PushUp Assisted One Arm PushUp Archer Push Up Decline deficit push ups (Decline Push Up with hands elevated on books / blocks) Decline Push Ups Typewriter Push Up Pike Push Up Deficit Push Up Banded 2arm PushUp Push Ups Single Arm Suspension Push Ups (with sheet) Suspension Push Ups Push Up Negatives (start at top, lower yourself to the floor as slowly as possible) Banded Standing Incline Press Elevated Push Ups

(From hardest at the top to easiest at the bottom) Pull ups (palms facing away from you) Chin Ups (palms facing your face) Pull up negatives (Start at top, lower yourself as slowly as possible) Chin up negatives (Start at top, lower yourself as slowly as possible) Table Row Single Arm Suspension Row (sheet / TRX / Rings) Standing Band Row High (to chest) Standing Band Row Low (to hips) BentOver Band Row High (to chest) BentOver Band Row Low (to hips) Weighted Supermans (Supermans with weight in hands, and/or between feet) Supermans "Dumbbell" facepulls

(From hardest at the top to easiest at the bottom) SL Hip Thrust Staggered Stance Hip Thrust Hip Thrust SL Glute Bridge Glute Bridge Lunge Frog Pump

Hollow Rock Holow Holds (as above but don't rock, hold for time) Long Lever Plank with Pelvic Tilt Side Plank Banded Deadbugs Deadbugs