LEFW Phase 7

Contributed by: Mary

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Full Body 1

• a. Back squat - Barbell
  4 sets × 5, 3, 2 reps, 90s rest
• b. Dumbell Push Press - Dumbbell
  4 sets × 5, 3, 2 reps, 90s rest
• Single-Arm Standing Split Stance Cable Row - Cable (Single cable handle)
  5 sets × 8 reps, 1m rest
• Single-leg Barbell Romanian Deadlift - Barbell
  5 sets × 8 reps, 1m rest
• a. Anderson Band Variations - Resistance Band (Green)
  3 sets × 10 reps, 30s rest
• b. Hanging Unilateral March - Bodyweight/Weighted
  3 sets × 20 reps, 30s rest
• c. Ab Wheel Iso - Bodyweight/Weighted
  3 sets × 20 reps, 30s rest

Full Body 2

• a. Band-assisted pullup - Resistance Band (Green)
  4 sets × 8 reps, 90s rest
• b. Bench Press - Barbell
  4 sets × 8 reps, 90s rest
• a. Band-resisted Pushup - Resistance Band (Green)
  5 sets × 8 reps, 1m rest
• b. Single-Arm Half Kneeling Cable Row - Cable
  5 sets × 8 reps, 1m rest
• a. Side Plank Wall Slide - Bodyweight/Weighted
  3 sets × 10 reps, 0s rest
• b. Waiter's Carry - Dumbbell
  3 sets × 20 reps, 1m rest