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Uplift-Shape.Pdf 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 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 Overhand Barbell Rows 3 6-8 2:30 Take your time Close Grip Pulldowns 3 6-8 2:30 with each rep! Make sure you Barbell Shrugs 1 8-10 1:00 are using a full Seated Barbell or Dumbbell Press 4 4-6 2:30 and complete Cable Chest Fly 2 6-8 1:30-2:00 range of motion on every one. Cable Lateral Raise 4 6-8 1:30-2:00 Take time to re- Side Lying Shoulder Rotations 2 12-15 X set after to en- Hip Abduction—3 second negatives 2 8 1:00 sure a quality rep. Barbell Hip Thrust 4 6-8 2:30 Pro Tip: Adjust Single Leg Press 2 6-8 2:00 feet inward and push knees out Split Squat 2 6-8 2:00 (to from a “V”) Single Leg Lying Hamstring Curl 1-2 8-10 1:30 while lifting toes Standing Calf Raise (Weighted) 5 10-12 1:30 slightly off of ground during a A1: Twisting Hanging Leg Raise 3 10-15/side X Barbell Hip A2: Plank Reach 3 10/side X Thrust to in- A3: Mountain Climber 3 10/side 1:30 crease glute acti- vation Warm-Up: Triceps Press Down 2 10-20 1:00 Pro Tip: During Warm-Up: Dumbbell Reverse Fly 2 10-20 1:00 Dips, lean for- ward, tuck chin, Prime: Face Pull 3 12-15 1:00 and think of Dips (Weighted) 3 4-6 2:30 shoulder coming Close Grip Bench Press 3 6-8 2:00 apart to increase chest activation. Machine Reverse Fly 4 6-8 2:00 During Snatch Rack Pulls 3 4-6 2:30 Grip Rows, imag- Snatch Grip Barbell Row 3 6-8 2:30 ine pulling your elbows to the ceiling. Keep body parallel to floor. Barbell Hack Squat 5 4-6 2:30 Pro Tip: During a Dumbbell RDL 4 6-8 2:00 Barbell Hack Squat stand on Leg Extension 3 6-8 2:00 the edge of a Calf Press 5 6-8 2:00 platform or plate Twisting Decline Sit-Up 5 12/side 1:00 to elevate heels to allow for more knee travel , better balance, and more quad activation. Barbell Rows 4 10-12 1:30 Close Grip Pulldowns 4 10-12 1:30 Barbell Shrugs 3 10-12 1:00 Flat Barbell Bench Press 3 8-10 1:30 Flat Barbell Bench Press - Muscle 2 4/4/4/4…. 2:00-3:00 Round Cable Fly 2 10-12 1:30 Cable Lateral Raise 2 10-12 1:30 Side Lying Shoulder Rotations 2 10-12 X Forearm Roller 2 1 each way 0:30 Barbell Hip Thrust 4 10-12 1:30 Pro Tip: During Single Leg Press 2 10-12 1:00 higher rep Bar- bell Hip Thrusts, Split Squat 2 10-12 1:30 individuals tend Single Leg Lying Hamstring Curl 1-2 10-12 1:00 to shorten their Standing Calf Raise (Weighted) 5 12-15 1:00 range of motion and/or bounce at A1: Twisting Hanging Leg Raise 3 12-15 X the bottom of A2: Plank Reach 3 10/side X each rep. Use a A3: Mountain Climber 3 10/side 1:30 Full range of mo- tion and exercise full control! Warm-Up: Triceps Press Down 2 10-20 0:30 Pro Tip: Be sure Warm-Up: Dumbbell Reverse Fly 2 10-20 0:30 to review page #2 for information Prime: Face Pull 3 12-15 0:30 about muscle Dips 3 10-12 1:30 rounds! Single Arm Cable Triceps Extension 2 10-12 1:00 Rack Pulls 3 10-12 1:00 Pendlay Rows—Muscle Rounds 3 4/4/4/4…. 2:30 Standing Overhead Barbell Press 4 10 1:00 Barbell Hack Squat 5 10-12 1:30 Dumbbell RDL 4 10-12 1:30 Leg Extension 3 8-10 1:00 Calf Press 5 8-10 1:00 Twisting Decline Sit-Up 6 12-20 1:00 Overhand Barbell Rows 3 15-20 1:00 Pro Tip: This Close Grip Pulldowns 3 15-20 1:00 week your goal is to maximize met- Barbell Shrugs 2 15-20 0:30 abolic stress AKA Flat Barbell Bench Press 2 12-15 1:00 the pump! Be Cable Lateral Raise (DROPSET) 4 12/10 1:00 sure to stay close to prescribed rest Side Lying Shoulder Rotations 2 12-15 X times, and focus Hanging Leg Raise 5 10 0:20 on keeping ten- sion on target muscles during the entire set! Barbell Hip Thrust—TEMPO = 4 12-15 0:45-1:00 1:2:3:1 Leg Press 2 12-15 1:00 Split Squat 2 10-12/leg 0:30 Single Leg Lying Hamstring Curl 3 12-15 0:30 Standing Calf Raise (Weighted) 5 15-20 0:45 A1: Twisting Hanging Leg Raise 3 15-20 X A2: Plank Reach 3 15/side X A3: Mountain Climber 3 15/side 0:30 Warm-Up: Triceps Press Down 2 10-20 0:30 Pro Tip: During Warm-Up: Dumbbell Reverse Fly 2 10-20 0:30 the Dumbbell Lateral Raise, Prime: Face Pull 3 12-15 0:30 you’ll be tempted Dips 4 15 1:00 to swing or use Close Grip Bench Press 2 15 0:30 your traps to complete the Single Arm Cable Triceps Extension 2 15 0:30 movement.
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