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 MOBILITY EXERCISE INSTRUCTIONS Prone Cobra Cross Body Hip Stretch 1. Lay face down with arms at a T 1. Lay on back with arms out in a “T” 2. Pick upper body, head, and arms off of floor squeezing shoulder blades 2. Raise one leg straight up. together 3. Rotate upward leg over opposite leg until toe touches ground. 3. Turn thumbs up towards ceiling 4. Breath deep, relax, and keep back of hands against ground. 4. Take arms back to 45 degrees squeezing shoulder blades back and down. 5. Repeat other side. 5. Reset fully with face, body, and arms against ground. 6. Perform slowly. Lizard with Rotations 1. Kneel down on one knee. Extend one leg outward behind you. Place arm on the same side as extended leg on the ground in line with opposite foot. 2. Place opposite hand on shoulder. 3. Rotate arm and trunk until arms are in a straight line (one hand overhead, chest facing outward). 4. Lower in opposite motion and repeat. Cat Cow 1. On all fours with hands directly under shoulders, palms flat on floor 2. Knees directly under belly button hip width apart 3. On pads of toes 4. Pull chest to ground, keep elbows extended, transition by fully rounding back to ceiling, while moving neck into flexion and extension 5. Repeat 8-10 reps slow and controlled, exploring all end-ranges of motion. Reach Roll Lift Child’s pose position with arms overhead, palms on the ground Roll palms to the ceiling while reaching fingers to the wall in front of you and hips to the wall behind you One arm at a time, lift palm to ceiling as high as it can go, lifting through the shoulder blade Maintain palm to ceiling, no other movement in the rest of the body and hold 5-10 seconds or until form breaks down Progress to lifting both arms simultaneously Bird Dog On all fours with hands under shoulders and knees under hips. Raise right arm straight out and reach away from body while also raising left leg straight out and reach away from body until limbs form a straight line. Hold for 0:10 while reaching away and keeping straight Repeat both sides. 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 Goblet Squat Cable Lateral Raise 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 2 15 1:00 Pro Tip—Lift toes Prime: Standing Banded Hip Abduc- 3 15/leg X slightly off of tion ground during Barbell Hip Split Stance Squat 2 10/leg 1:00 Thrusts to in- Hanging Leg Raise 2 8-12 0:30 crease glute acti- Barbell Hip Thrust 5 8-10 1:30-2:00 vation. Also, ad- just foot position Assisted Dips 1-2 15 X inward, outward, Prone Cobra 5 0:15-0:30 0:10 closer, or farther Lying Hamstring Curl 1 10-12 X to find the best position for glute Standing Calf Raise (Toes Elevated) 2 12-15 0:30 activation! Prime: Lunge Isometric Hold 3 1/leg @ 5-10 sec X Pro Tip—During the Cat Cow Prime: Cat Cow Stretch 2-3 5 each way 0:30 Stretch focus on Prime: Dead Bugs 3 1/side @ 10 sec X inhaling and ex- Warm-Up: Hyper Extensions 2 12 1:00 haling deeply during both phas- Box Squat 5 10-12 1:30 es of the stretch! Weighted Hyper Extensions 2 8-10 1:30 Also, keep this Machine Reverse Fly 4 10-12 1:00 deep breathing pattern doing Side Lying Dumbbell Shoulder Rota- 4 10-12 X each following tion stretch. Reach Roll Lift 5 3 0:30 Lizard with Rotation 4 0:10/side X Face Pulls 4 12 1:00 Pro Tip: Barbell Lunges 2 8-12 1:30 Rack Pulls are not a squatting Barbell Rack Pulls 3 12 1:30 movement. Start Chest Supported Reverse Fly 2 12-15 1:00 with a tall chest Dumbbell RDL 2 10 1:30 and soft knee bend. From Arnold Press 3 8-10 1:00 there, knees will Single Arm Reverse Cable Fly 3 12-15 X not move. Push Lying Leg Raise 3 15 1:00 hips back, not down, to lower Cross Body Hip Stretch 1 1:00 X weight. Bird Dog 4 0:15-0:30/side x Reverse Dumbbell Fly 3 6-8 2:00 Pro Tip—During Wide Grip Cable Row 4 6-8 2:00 Deep Squat Iso- metric , find a Close Grip Lat Pulldown 2 10-12 1:00 50/50 balance Hyper Extension 2 15 1:00 over foot during Deep Squat Isometric 2 0:15 0:30 isometric. Single Leg Squat 2 8-10 1:00-1:30 Pro Tip—During hamstring Double Leg Hamstring Stretch 4 0:15 X stretch, do not Reverse Crunch 2 12-20 0:30 force the stretch. Prone Scorpion 4 0:10/side X Breathe deeply and relax into it. Good Mornings 4 10-12 1:30 Pro Tip—When Swimmers or Prone Cobra 4 0:30 0:30 doing a Lying Leg Curl keep Bird Dogs 4 0:15-0:30/side X your hips against Goblet Squat 4 6-8 1:00 pad instead of Face Pull 3 8-10 1:00 letting them pop up as you pre- Calf Press 4 8-10 1:30 form the curl. Hi p Adduction 2 10-12 1:00 This will keep the Lying Leg Curl 2 10-12 1:30 tension on the targeted muscle.