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 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 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 , 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 Pulldown Dumbbell Machine Incline Bench Press Single Leg Glute Stretch Single Leg Curl/Standing Arnold Press Dumbbell Curl Machine Pulldown Assisted Dumbbell Machine Reverse Hamstring Curl Machine Assisted Pull-Ups Dumbbell Hammer Curls Single Leg Plank Row Machine Press Single Leg Banded Glute Dumbbell Lateral Raise Med Ball Twists Split Squat Banded W-Press Dumbbell Pullover Mountain Climber Squat Jump Curls Dumbbell RDL Overhead Barbell Press Standing Dumbbell Shoulder Press Barbell Good Morning Dumbbell Reverse Fly Overhead Extension Sumo Barbell Hack Squat Dumbbell Shrugs Pendlay Rows Sumo Goblet Squat Barbell Thrust Dumbbell Step-Ups Pin Press Supermans Barbell RDL Dumbbell Swing Face Pulls Plank Reach Suspended Reverse Barbell Rows Farmers Carry Prone Cobra Swimmers Barbell Squat Flat Barbell Bench Press Prone Scorpion T-Bar Row Bird Dog 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 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 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 Press Cross Body Hip Stretch/T-Stretch 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 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: 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 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. Keep Rack Pulls 3 15 1:00 elbows higher A1: Standing Dumbbell Shoulder 12 X than wrists and Press keep shoulder 3 blades de- A2: Dumbbell Lateral Raise 15 0:45-1:00 pressed!

Barbell Hack Squat 6 15-20 1:00 AMRAP = as Leg Extension (DROPSET) 2 12/10 1:00 many reps as possible. For Dumbbell RDL 4 12-15 1:00 1:00, complete as Calf Press (DROPSET) 5 15/10 0:30 many twisting Twisting Decline Sit-Up 5 AMRAP 1:00 0:30 decline sit-ups as possible.

Single Arm Dumbbell Row 4 6-8 2:30 Pro Tip: Exercises Dumbbell Pullover 2 6-8 1:30 like the Single Arm Dumbbell Wide Grip Cable Row 2 6-8 2:00 Row allow you to Cable Reverse Fly 4 6-8 1:30 target your lats. Incline Dumbbell Chest Press 2 6-8 2:00 Better lats trans- late to a smaller Overhead Triceps Extension 2 6-8 1:30 looking waist! Dumbbell Hammer Curl 2 6-8 1:30 Pull your Med Ball Twists 4 10/side 1:00 to your hip.

Barbell Back Squat 5-6 4-6 2:30 Pro Tip: To in- Lunges 5 6-8 2:00 crease glute & hamstring activa- Dumbbell Step Ups 2 6-8 2:00 tion over quad Calf Press 5-7 6-8 1:30 activation during Lying Leg Raise 4 10-12 1:00 Lunges take a longer step out,

keep your chest high, and pull yourself forward.

Warm-Up: Dips or Push-ups 1 8-20 X Pro Tip: When doing pressing Prime: Wide Grip Cable Row 1 15 X movements such Prime: Dumbbell Shrugs (LIGHT) 1 15 X as the Incline Incline Dumbbell Bench Press 3 4-6 2:30 Dumbbell Bench Press & Arnold Incline Cable Chest Fly—4 second 1 8 X Press, stable negative are Arnold Press 5 6-8 2:00 important. Try the Prone Cobra Dumbbell Reverse Fly/Rear Delt Fly 3 8 1:00 & Handcuff w/ Pull-Ups 4 4-6 2:00 rotation from our YouTube to Overhead Rope Triceps Extension 2 6-8 1:30 prime!

Prime: Lizard with Rotation 4 0:10/side X Make sure both Leg Press—feet neutral width & 4 4-6 2:30 Leg Press exercis- wide es are done very slowly and with Hip Abduction—1 second squeeze 3 8 1:30 control. Hip Adduction 2 8 1:30 Lying Leg Curl 2 6-8 2:00 Feet Together & Low Leg Press 2 6-8 2:00 Standing Calf Raise 5 6-8 1:30 Medicine Ball Twists 5 8-10/side 1:00

Single Arm Dumbbell Row 4 8/8 1:00

Dumbbell Pullover 2 10 1:00 Wide Grip Cable Row 2 10-12 1:00 Cable Reverse Fly 4 10-12 1:00 Incline Dumbbell Chest Press 2 10-12 1:00 Overhead Triceps Extension 2 15 1:00 Dumbbell Hammer Curl 2 15 1:00 Med Ball Twists 4 12/side 1:00

Barbell Back Squat 5 8-10 2:00 Lunges 3 8/leg 1:00 Single Leg Squat 4 8/leg 1:00 Calf Press 5-7 10 1:30 Lying Leg Raise 4 10-12 1:00

Warm-Up: Dips or Push-ups 1 8-20 X Pro Tip: Try to Prime: Wide Grip Cable Row 1 15 X make the Arnold Press a fluid mo- Prime: Dumbbell Shrugs (LIGHT) 1 15 X tion rather than Incline Dumbbell Bench Press 4 8-10 2:00 two separate Incline Cable Chest Fly 1 8-10 1:00 motions of twisting & press- Arnold Press 5 10-12 1:00 ing. Keep a tall Side Lying Lateral Raise 3 12 1:00 chest. Pull-Ups 4 10-12 1:00 Overhead Rope Triceps Extension 3 15 1:00

Leg Press—Muscle Round 34 4/4/4/4…. 2:30 Hip Abduction 4 10-12 1:00 Hip Adduction 2 10-12 1:00 Lying Leg Curl 2 10-12 1:00 Feet Together & Low Leg Press 2 10-12 1:00 Standing Calf Raise 5 10-12 1:00 Medicine Ball Twists 5 10/side 1:00

Single Arm Dumbbell Row 4 12/12 1:00

Dumbbell Pullover 1 15 X Wide Grip Cable Row 2 15 1:00 Cable Reverse Fly 5 15 0:30 Incline Dumbbell Bench Press 2 12 1:00 Overhead Triceps Extension 2 15 1:00 Single Arm Dumbbell Lateral Raise 4 15 X

Barbell Back Squat 3 12-15 1:00 Pro Tip: Just like Lunges 3 10/leg 1:00 Lunges to in- crease glute & Single Leg Squat 4 10/leg 1:00 hamstring activa- Calf Press 5-7 20 0:30 tion, take a Lying Leg Raise 4 20 0:30 slightly longer step out during

the Single Leg Squat.

Warm-Up: Dips or Push-ups 1 8-20 x Prime: Wide Grip Cable Row 1 15 X Prime: Dumbbell Shrugs (LIGHT) 1 15 X Incline Dumbbell Bench Press (Pause 3 15 1:00 Reps) Arnold Press 5 12-15 0:30-1:00 Behind the Neck Pulldowns 4 12-15 1:00 Overhead Rope Triceps Extension 3 12-15 1:00 Reverse Crunch or Lying Leg Raise 4 15 0:30

Leg Press (DROPSET) 4 12/10 1:00 Hip Abduction 3 15 1:00 Hip Adduction 2 15 1:00 Lying Leg Curl 2 15 1:00 Feet Together & Low Leg Press 2 12 1:00 Standing Calf Raise 5 20 1:00 Medicine Ball Twists 5 15/side 1:00

Warm-Up: Face Pulls 2 10-15 1:00 Be sure to use Warm-Up: Prone Cobra 4 0:10 0:10 lighter weight than the previous Flat Barbell Bench Press EMOM 3 5 X 5 working sets Standing Barbell 4 4-6 2:00 during the 4 min. EMOM. Single Arm T-Bar Row (3 sec nega- 5 6 1:00 tive) During SA T-Bar Row stand with Triceps Press Down (3 second nega- 2 6-8 1:30 bar parallel to tive) chest at bottom Weighted Decline Sit-Ups 4 8-10 1:00 of movement. Keep same chest angle through- out.

Warm-Up: Hyperextension 2 8-15 2:00 Barbell Front Squat 3 4-6 2:00 Barbell Hp Thrust 3 6 2:00 Sumo Goblet Squat 4 6 2:00 Barbell Good Mornings 3 8 2:00 Single Leg Calf Press 5 8-10 1:00

Warm-Up: Barbell Good Morning 2 8-15 2:00 Conventional Deadlift 5 5 2:00 Pull-Ups 2 6 2:00 Dumbbell Shrugs 3 6-8 2:00 Cable Crossover 3 8-10 2:00 Lying Barbell Triceps Extension 4 4-6 2:00 Cable Lateral Raise 3 8 1:00

Barbell Hip Thrust 5 6-8 2:30 Weighted Lunges 4 6-8 2:00 Leg Extension 4 8 2:00 Single Leg Standing Calf Raise 4 8-10 0:30 Hanging Leg Raise EMOM 6 20 X

Warm-Up: Face Pulls 2 8-15 1:00 Warm-Up: Prone Cobra 4 0:10 0:10 Flat Barbell Bench Press EMOM 4 12 X Single Arm T-Bar Row 4 10 1:00 Seated Dumbbell Shoulder Press 4 12 1:00 Triceps Press Down (3 second nega- 2 10 1:00 tive) Weighted Decline Sit-Ups 4 10 1:00

Warm-Up: Hyperextension 2 8-15 1:00 Barbell Front Squat 3 10 1:00 Barbell Hip Thrust 3 10 1:00 Sumo Goblet Squat 4 12 1:00 Barbell Good Mornings 3 10 1:00 Single Leg Calf Press 5 12 1:00

Warm-Up: Barbell Good Morning 2 8-15 1:00 Pro Tip: Many Conventional Deadlift 5-6 8 1:00 trainees pull el- bows up during Pull-Ups 2 10 1:00 the Dumbbell Dumbbell Reverse Fly/Rear Delt Fly 4 12 1:00 Reverse Fly. This Cable Crossover 3 12 1:00 increased trap activation. Imag- Lying Barbell Triceps Extension 4 8-10 1:00 ine driving el- Wide Grip Standing Barbell Curl 2 8-10 1:00 bows OUTWARD instead.

Barbell Hip Thrust 4 12 1:00 Weighted Lunges 4 10/leg 1:00 Leg Extension 4 12 1:00 Single Leg Standing Calf Raise 4 12 1:00 Hanging Leg Raise EMOM 6 20 X

Warm-Up: Face Pulls 2 8-15 1:00 Pro Tip: Side Ly- Warm-Up: Prone Cobra 4 0:10 0:10 ing Shoulder Ro- tations aren’t Flat Barbell Bench Press 5 15 0:30-0:45 exactly a mass T-Bar Row 4 15 0:30 building exercise. Machine Dumbbell Shoulder Press 4 15 0:30 Rather, they pro- mote good shoul- Triceps Press Down 3 20 0:30 der health to Side Lying Shoulder Rotations 3 10-12/side X increase the effectiveness of Bicycle Crunch 4 20/leg 1:00 other shoulder exercises!

Warm-Up: Hyperextension 2 8-15 1:00 Pro Tip: During Barbell Front Squat 3 15 1:00 Dumbbell Step- Ups pause imme- Dumbbell Step-Ups 3 12 0:30 diately after leav- Sumo Goblet Squat 5 20 0:30 ing the floor for a Barbell Good Mornings 3 15 1:00 fraction of a sec- ond. This will cue Single Leg Calf Press 3 20 0:30 you as to hope much you’re us- ing the non- working leg to

create momen- tum. Warm-Up: Barbell Good Morning 2 8-15 1:00 Barbell Rows 5 15-20 0:45-1:00 Behind the Neck Pulldowns 2 12-15 0:45 Dumbbell Shrugs 1 20 X Cable Crossover 2 20 0:30 Lying Barbell Triceps Extension 4 20 0:30 Dumbbell Lateral Raise—DROPSET 3 15/15 1:00

Barbell Hip Thrust 4 15 0:30 Single Leg Squat 3 15/leg 1:00 Leg Extension—DROPSET 4 15/10 1:00 Single Leg Standing Calf Raise 4 20 X Hanging Leg Raise EMOM 6 20 X

Prime: Dumbbell Shrugs 2 20 1:00 Pro Tip: During Warm-Up: Flat Dumbbell Chest Fly 1 15 1:00 Seated Dumbbell Shoulder Press Flat Dumbbell Bench Press 4 8, 6, 4, 3, 2:30 drive feet hard Seated Dumbbell Shoulder Press 4 6, 4, 3 2:30 into the floor at Seated Dumbbell Lateral Raise 3 8 1:30 the bottom of each rep to gen- A1: Single Arm Dumbbell Row 3 6-8/arm X erate more force. A2: Lat Pulldown 3 10 2:00

Single Arm Cable Reverse Fly—4 3 6 1:30 second negative

Prime: Lying Leg Curls 1 10 X Pro Tip: Before Prime: Hip Abduction 1 10 X each Barbell RDL make sure to Barbell RDL 4-6 4-6 2:30 take a moment Leg Extension 2 8 2:00 to fully reset, Cannonball Squats—4 sec negatives 2 6 2:00 correct posture, and stabilize be- Single Leg Standing Calf Raise (Toe 5 6 1:00 fore continuing Elevated) with the next rep with full control. Sit-Ups—Rest Pause 1 100 x Prime: Barbell Good Mornings 2 10 1:00 Warm-Up: Barbell Rows 2 10-12 1:00 Barbell Deadlift 6 6, 4, 2, 2, 2, 2 3:00 Dumbbell Pullover 2 10 2:00 Close Grip Cable Row 2 6-8 2:00 Cable Lateral Raise 4 6-8 1:30 Cable Reverse Fly 4 8 1:30

Barbell Back Squat 6 5,3, 2, 2, 3, 5 2:30 Heel Elevated Feet Together Leg Press—5 sec nega- 3 6-8 2:00 Cannonball tives Squat—Rest Pause: Complete Heel Elevated Cannonball Squat— 2 6/5/4/4/2 2:30 6 reps, rest, com- Rest Pause (0:05-0:10) plete 5 reps, rest, complete 4 reps, Walking Dumbbell Lunges 4 5/leg 3:00 rest, complete 4 Calf Press—2 second negatives 5 5 2:00 reps, rest, com- Lying Reverse Crunch 4 20 1:00 plete 2 reps, rest. Set complete. Prone Cobra 5 0:15 0:05 Repeat 1 more time.

Prime: Dumbbell Shrugs 2 20 1:00 Warm-Up: Flat Dumbbell Chest Fly 1 15 X Flat Dumbbell Bench Press 3 12 1:00 A1: Seated Dumbbell Shoulder Press 5 12 X

A2: Seated Dumbbell Lateral Raise 5 12 1:30 A1: Single Arm Dumbbell Row 3 8 X A2: Lat Pulldown 3 12 1:30

Single Arm Cable Reverse Fly—3 3 12 X second negatives

Prime: Lying Leg Curls 1 15 X Prime: Hip Abduction 1 15 X Barbell RDL—Pause Reps 6 12 1:30 Single Leg Squat 3 10/leg 1:00 Cannonball Squats—4 sec negatives 2 10 1:00 Single Leg Standing Calf Raise (Toe 3 12 1:00 Elevated)

Sit-Ups—Rest Pause 1 100 X

Prime: Barbell Good Mornings 2 10 1:00 Pro Tip: A com- Warm-Up: Barbell Rows 2 10 1:00 mon mistake with higher rep Barbell Deadlift 6 8-10 1:30 Barbell Close Grip Cable Row 2 12 1:00 is bouncing the Barbell Overhead Press 3 10 1:00 bar or “touch-n- go”. Make sure Cable Lateral Raise—DROPSET 3 10/8 1:30 you rest fully Cable Reverse Fly 4 12 1:00 after each rep.

Barbell Back Squat 4 12 1:00 Feet Together Leg Press 2 12 1:00 Heel Elevated Cannonball Squat— 3 12/8/6 1:00 Rest Pause (0:05-0:10) Walking Dumbbell Lunges 4 10/leg 1:00 Calf Press—2 second negatives 5 10 1:00 Lying Reverse Crunch 4 15 1:00 Prone Cobra 5 0:15 0:05

Prime: Dumbbell Shrugs 2 20 1:00 Warm-Up: Flat Dumbbell Chest Fly 1 15 X Flat Dumbbell Bench Press—Pause 2 15 0:30 Reps

Seated Dumbbell Shoulder Press— 5 12/12 0:30-1:00 DROPSET

Dumbbell Reverse Fly 3 20 1:00 Single Arm Dumbbell Row 3 15 030 Rope Triceps Pushdown 3 20 0:30

Reverse Crunch 3 15 0:30

Prime: Lying Leg Curls 1 15 1:00 Pro Tip: During Prime: Hip Abduction 1 15 1:00 Barbell RDL the rest of 0:10 be- Barbell RDL—rest pause for 0:10 4 4/4/4/4/4 1:00 tween every 4 Single Leg Squat 3 20 0:30 reps will allow Leg Extension 2 20 0:30 you to use a heavier weight Cannonball Squats—4 sec negatives 2 20 0:30 than you usually Single Leg Standing Calf Raise (Toe 5 20 0:30 could for 20 reps. Elevated) Sit-Ups—Rest Pause 1 100 X Prime: Barbell Good Mornings 2 10 1:00 Warm-Up: Barbell Rows 2 10 1:00 T-Bar Rows 5 15-20 0:45 Close Grip Cable Row 2 15 0:30 Dips 2 15-20 0:30 Cable Lateral Raise 5 20 0:30 Cable Reverse Fly 2 20 0:30 Overhead Triceps Extension 2 20 0:45

A1: Barbell Back Squat 3 20 X Pro Tip: Before A2: Leg Extensions 3 10 X starting the Glute Bridge, as you lie A3: Glute Bridge 3 0:30 1:00 on the ground, Walking Lunges 4 15/leg 0:45 smash your low Calf Press 5 20 0:45 back into the floor (rotate pel- Twisting Hanging Leg Raise 4 20 0:45 vis up) and drive Prone Cobra 5 0:15 0:05 through you heels to increase glute activation.