Liability and Participation Agreement

Uplift Fitness, LLC strongly recommends that recommend and you hereby release Uplift Fit- you consult with your physician before begin- ness and its agents from any and all claims or ning any exercise program or making any die- causes of action, known or unknown, now or in tary changes or undertaking any other activities the future related to participating in activities or described on the website at upliftfit- information described in or arising out of Uplift nessohio.com, or from the social media posts Fitness content. These conditions may include, made by Uplift Fitness. You need to be in good but are not limited to, heart attacks, muscle physical condition to be able to participate in the strains, muscle pulls, muscle tears, broken exercises described in the Uplift Fitness Content bones, shin splints, heat prostration, injuries to including the Uplift Fitness training programs. knees, injuries to back, injuries to foot, or any Specifically, by accepting these terms and pro- other illness or soreness that you may incur, in- ceeding with Uplift Fitness Programs you here- cluding death. by affirm that you are in good physical condi- Uplift Fitness, LLC is not a licensed medical tion and do not suffer from any known disability care provider and represents that it has no exper- or condition which would prevent or limit your tise in diagnosing, examining, or treating medi- participation in vigorous physical activity in- cal conditions of any kind, or in determining the cluding but not limited to: resistance training, effect of any specific exercise on a medical con- body weight calisthenics, cardiovascular train- dition. The information provided by Uplift Fit- ing, jumping, running, stretching, etc. You fully ness, LLC is not intended to be a substitute for understand that you may injure yourself as a re- professional medical advice, diagnosis or treat- sult of your enrollment and subsequent partici- ment. After reading articles, watching videos, or pation in any program that Uplift Fitness may

Straight Arm Pulldown Dumbbell Bench Press Machine Incline Bench Press Single Leg Glute Stretch Single Leg Hamstring Curl/Standing Arnold Press Dumbbell Curl Machine Pulldown Assisted Dip Dumbbell Front Raise Machine Reverse Fly Hamstring Curl Machine Row Assisted Pull-Ups Dumbbell Hammer Curls Single Leg Plank Row Machine Shoulder Press Single Leg Squat Banded Glute Bridge Dumbbell Lateral Raise Med Ball Twists Split Squat Banded W-Press Dumbbell Pullover Mountain Climber Squat Jump Barbell Curls Dumbbell RDL Overhead Barbell Press Standing Dumbbell Shoulder Press Barbell Good Morning Dumbbell Reverse Fly Overhead Triceps Extension Sumo Deadlift Barbell Hack Squat Dumbbell Shrugs Pendlay Rows Sumo Goblet Squat Barbell Hip Thrust Dumbbell Step-Ups Pin Press Supermans Barbell RDL Dumbbell Swing Face Pulls Plank Reach Suspended Reverse Crunch Barbell Rows Farmers Carry Prone Cobra Swimmers Barbell Squat Flat Barbell Bench Press Prone Scorpion T-Bar Row Bird Dog Forearm Roller/Wrist Roller Push-Up into Dumbbell Row Threading the Needle Box Jumps Frog Stretch Rack Pulls Thrusters Box Squat Front Squat Reach Roll Lift T-Stretch Burpees Glute Extension Reverse Cable Cross/Reverse Cable Fly Turkish Get-Up Cable Crossover/Cable Chest Fly Reverse Crunch Twisting Hanging Leg Raise Cable Curl Goblet Carry with Dumbbell Reverse Cable Curl V-Ups Cable Lateral Raise Goblet Squat Rope Hammer Curl/Rope Cable Curl Wall Circles Hanging Leg Raise Cable Pulldown Rope Triceps Pushdown Warrior Lunge Stretch Cable Row Hip Abduction Scap Push Weighted Step-Ups Cannonball Squat Hip Adduction Seated Dumbbell Shoulder Press Wrestler Bridge Cat Cow Hyperextension Side Lying Shoulder Rotation Z-Press Chest Supported Dumbbell Row Incline Cable Chest Fly Single Arm Cable Triceps Extension Chest Supported Reverse Fly Incline Dumbbell Bench Press Single Arm Dumbbell Bench Press Close Grip Barbell Curl Inverted Row Single Arm Dumbbell Power Clean & Concentration Curls Leg Extension Press Cross Body Hip Stretch/T-Stretch Leg Press Single Arm Dumbbell Preacher Curl Dead Bug Dumbbell Bench Press Leg Swings Single Arm Dumbbell Row Dead Bugs Lizard with Rotation Single Arm Reverse Cable Fly Deadlift Lying Leg Curl Single Arm Spyder Curl Deadman Push-Up Lying Triceps Extension Single Arm T-Bar Row Deep Squat Isometric Machine Bench Press Single Leg 4 Cone Push Double Dumbbell Row Machine Chest Fly Single Leg Barbell RDL Warm-Up: Air Squats 3 5-10 0:15 Pro Tip: When Warm-Up: Arm Circles 2 8-12/arm X performing warm -ups, do them Leg Press 3 10-12 1:00-1:30 slow and con- Machine Row 2 10-12 1:00-1:30 trolled at first, Machine Shoulder Press 3 10-12 1:00 gradually speed- ing up a bit as the Calf Press on Leg Press 2 10-12 1:00 muscles warm- 5 Minutes Stretching & Deep Breath- 1 5:00 X up. ing

Warm-Up: Incline Treadmill Walk 1 3:00-5:00 X Pro Tip: Don’t Warm-Up: Leg Press 1 15 X skip out on the very last portion Leg Press 3 10-12 1:00-1:30 of your workout. Assisted Pull-Ups 3 10-12 1:00-1:30 Stretching & Incline Machine Chest Press 3 10-12 1:00 deep breathing will leave you Lying Reverse Crunch 2 10-20 0:45-1:00 feeling energized 5 Minutes Stretching & Deep Breath- 1 5:00 X & refreshed ing afterwards. Warm-Up: Lying Leg Curl 2 12 1:00 Pro Tip: During Warm-Up: Hip Abduction 2 12 1:00 the Machine Chest Fly set han- Walking Lunges 3 8/leg 1:00 dles to allow for a Wide Grip Cable Pulldown 3 10-12 1:00-1:30 large range of Machine Chest Fly 3 10-12 1:00 motion. Keep chest high and Standing Calf Raise (weighted) 2 10-12 1:00 shoulder blades 5 Minutes Stretching & Deep Breath- 1 5:00 X pulled back. ing

Warm-Up: Incline Treadmill Walk 1 3:00-5:00 X Pro Tip: During Warm-Up: Hip Abduction 2 12 1:00 the Chest Sup- ported Reverse Chest Supported Reverse Fly 3 12 1:00 Fly set bench to Straight Arm Pulldown 3 10-12 1:00-1:30 45 degree angle, Incline Dumbbell Bench Press 3 10-12 1:00 and keep chest tight against Calf Press on Leg Press 2 10-12 1:00 bench. Do not 5 Minutes Stretching & Deep Breath- 1 5:00 X swing to gener- ing ate momentum. Warm-Up: Leg Press 2 15 1:00 Pro Tip: During Prime: Lying Glute Bridge 5 0:10 0:05 the Single Leg Squat hold onto Single Leg Squat 3 8/leg 1:00 something stable Double Dumbbell Row 3 10-12 1:00 for assistance if Flat Machine Bench Press 3 10-12 1:00 needed and keep knee, hip, and Hanging Leg Raise 2 6-12 1:00 toes in a straight 5 Minutes Stretching & Deep Breath- 1 5:00 X line with one- ing another.

Warm-Up: Hyper Extension 2 6-10 1:00 Pro Tip: During Prime: Machine Reverse Fly 2 15 1:00 the Assisted Dip learn forward by Wide Grip Cable Row 3 10-12 1:00-1:30 pushing hips back Assisted Dips 3 10-12 1:00-1:30 and only lower Dumbbell Lateral Raise 2 10-12 1:00 until arms from a 90 degree angle. Medicine Ball Twist 2 10/side 0:45-1:00 5 Minutes Stretching & Deep Breath- 1 5:00 X ing Split Squat: Can also be done with dumb- bells Warm-Up—Step-Up 2 6-10/leg 1:00 Pro Tip: Push- Prime: Lying Reverse Crunch 2 5-15 1:00 Ups should be performed with Split Squat 3 8-10/leg 1:00 your hips tucked/ Hip Abduction 2 8-10 1:00 rotated upwards Incline/Elevated Push-Up 3 10-20 0:30 to keep your low- er back flat and Cable Face Pull 2 12 1:00 the core en- Single Arm Dumbbell Row 2 10-12 1:00 gaged. 5 Minutes Stretching & Deep Breath- 1 5:00 X ing

Warm-Up—Step-Up 2 6-10/leg 1:00 Pro Tip: During Prime: Lying Reverse Crunch 2 5-15 1:00 the Suitcase Squat keep back Suitcase Squat/Dumbbell Squat 3 8-10 1:00 straight but do Hip Adduction 2 8-10 1:00 not straight com- Close Grip Cable Pulldown 3 10-12 1:00-1:30 pletely upright. Push hips back to Cable Face Pull 2 12 1:00 stay balanced on 5 Minutes Stretching & Deep Breath- 1 5:00 X feet all the way ing down. Warm-Up: Air Squats 3 5-10 0:15 Pro Tip: When Warm-Up: Arm Circles 2 8-12/arm X performing warm -ups, do them Sumo Stance Goblet Squat 3 15 0:45-1:00 slow and con- Chest Supported Dumbbell Row 3 15 1:00 trolled at first, Machine Shoulder Press 3 15 0:30 gradually speed- ing up a bit as the Calf Press on Leg Press 2 10-12 1:00 muscles warm- 5 Minutes Stretching & Deep Breath- 1 5:00 X up. ing

Warm-Up: Incline Treadmill Walk 1 3:00-5:00 X Pro Tip: Don’t Warm-Up: Leg Press 1 15 X skip out on the very last portion Leg Press 2 15-20 1:00 of your workout. Assisted Pull-Ups 3 12-15 0:45-1:00 Stretching & Incline Machine Chest Press 3 15 0:30 deep breathing will leave you Lying Reverse Crunch 2 10-20 0:45-1:00 feeling energized 5 Minutes Stretching & Deep Breath- 1 5:00 X & refreshed ing afterwards. Warm-Up: Lying Leg Curl 2 12 1:00 Pro Tip: During Warm-Up: Hip Abduction 2 12 1:00 the Machine Chest Fly set han- Walking Lunges 3 8/leg 0:30 dles to allow for a Wide Grip Cable Pulldown 3 15 1:00 large range of Machine Chest Fly 3 15-20 0:30 motion. Keep chest high and Standing Calf Raise (weighted) 2 20 1:00 shoulder blades 5 Minutes Stretching & Deep Breath- 1 5:00 X pulled back. ing

Warm-Up: Incline Treadmill Walk 1 3:00-5:00 X Pro Tip: During Warm-Up: Hip Abduction 2 12 1:00 the Chest Sup- ported Reverse Chest Supported Reverse Fly 3 15 1:00 Fly set bench to Straight Arm Pulldown 3 15-20 0:30-1:00 45 degree angle, Incline Dumbbell Bench Press 3 12-15 0:30 and keep chest tight against Calf Press on Leg Press 2 15-20 1:00 bench. Do not 5 Minutes Stretching & Deep Breath- 1 5:00 X swing to gener- ing ate momentum. Warm-Up: Leg Press 2 15 1:00 Pro Tip: During Prime: Lying Glute Bridge 5 0:10 0:05 the Single Leg Squat hold onto Single Leg Squat 3 8/leg X something stable Double Dumbbell Row 3 15 1:00 for assistance if Flat Machine Bench Press 3 15-20 0:30 needed and keep knee, hip, and Hanging Leg Raise 2 6-12 1:00 toes in a straight 5 Minutes Stretching & Deep Breath- 1 5:00 X line with one- ing another.

Warm-Up: Hyper Extension 2 6-10 1:00 Pro Tip: During Prime: Machine Reverse Fly 2 15 1:00 the Assisted Dip learn forward by Wide Grip Cable Row 3 15-20 0:30 pushing hips back Assisted Dips 3 10-12 1:00 and only lower Dumbbell Lateral Raise 2 15-20 1:00 until arms from a 90 degree angle. Medicine Ball Twist 2 10/side 0:45-1:00 5 Minutes Stretching & Deep Breath- 1 5:00 X ing Warm-Up—Step-Up 2 6-10/leg 1:00 Pro Tip: Push- Prime: Lying Reverse Crunch 2 5-15 1:00 Ups should be performed with Split Squat 4 8-10/leg 0:30 your hips tucked/ Hip Abduction 2 8-10 0:30 rotated upwards Incline/Elevated Push-Up 3 10-20 0:30 to keep your low- er back flat and Cable Face Pull 2 15 0:30 the core en- Single Arm Dumbbell Row 2 15-20/arm 0:30 gaged. 5 Minutes Stretching & Deep Breath- 1 5:00 X ing

Warm-Up—Step-Up 2 6-10/leg 1:00 Pro Tip: During Prime: Lying Reverse Crunch 2 5-15 1:00 the Suitcase Squat keep back Suitcase Squat/Dumbbell Squat 3 15 1:00 straight but do Hip Adduction 2 8-10 0:30 not straight com- Close Grip Cable Pulldown 3 12-15 0:30-1:00 pletely upright. Push hips back to Cable Face Pull 2 15-20 0:30 stay balanced on 5 Minutes Stretching & Deep Breath- 1 5:00 X feet all the way ing down.