alt

Looking for Nia?

Instructions

http://lab-sandbox.s3.amazonaws.com/fitness/alt-shift-lift/AltShift%20Lift.pdf

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Warmups

Plyo Legs

Plyo Shoulders

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Resistance – Core

Bench Leg Raises

Planks

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Resistance – Lower

Lower Bench Squats

Lower Goblet Squats

Hip Thrusts

Romanian Dead Lifts

Squats Overview

Squats

Step-Ups

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Resistance – Upper

Upper Arm Rows

Upper Bench Dips

Upper Bench Press

Bicep Curls

Lateral Raises

Overhead Extensions

Pull-Overs

Assisted Pull-Ups

Push-Ups

Planks

Shoulder Press

Standing Bent Rows

Supination Curls

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Stretches – Lower

Adductor Stretch

Calf Stretch

Hamstrings

Hip Flexor

Standing Pigeon

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Stretches – Upper

Chest

Lats

Shoulder:Biceps

Triceps

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