LEFW Phase 2

Contributed by: Mary

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Upper Body 1

• Single-Arm Dumbell Row EDT (3 x 10 min) - Dumbbell
  0 sets × 3 reps, 30s rest
• a. Pec Broomstick - Warm Up
  3 sets × 8 reps, 30s rest
• b. Single-Arm Standing Split Stance Cable Row - Cable
  3 sets × 8 reps, 30s rest
• c. Pushup - Bodyweight/Weighted
  3 sets × 8, 8, 100 reps, 30s rest
• a. Hanging Unilateral March - Bodyweight/Weighted
  4 sets × 20 reps, 30s rest
• b. Banded No Money - Resistance Band (Green)
  4 sets × 10 reps, 30s rest
• c. Dumbell Fly EQI - Balance
  4 sets × 60 reps, 30s rest
• a. Dumbell Curl - Dumbbell
  5 sets × 10, 8, 6, 8, 10 reps, 30s rest
• b. Lying Triceps Extension - Dumbbell
  5 sets × 10, 8, 6, 8, 10 reps, 30s rest

Upper Body 2

• Band-assisted pullup - Resistance Band (Green)
  4 sets × 5, 5, 5, 10 reps, 30s rest
• a. Bent-over dumbell row - Dumbbell
  4 sets × 8 reps, 30s rest
• b. Scapular Wall Slide - Bodyweight/Weighted
  4 sets × 8 reps, 30s rest
• a. Single-arm split stance cable row - Cable
  2 sets × 10 reps, 30s rest
• b. Single-arm split stance cable press - Cable
  2 sets × 10 reps, 30s rest
• a. Palloff Press Iso - Cable
  4 sets × 20 reps, 10s rest
• b. Brady Band Series - Resistance Band (Green)
  4 sets × 10 reps, 10s rest
• c. Face Pull - Cable
  4 sets × 10 reps, 30s rest
• a. Hammer Curl - Dumbbell
  5 sets × 10, 8, 6, 8, 10 reps, 0s rest
• b. Triceps Pressdown - Cable
  5 sets × 10, 8, 6, 8, 10 reps, 0s rest

Lower Body 2

• Goblet Reverse Lunge with Blocked Knee - Dumbbell
  5 sets × 5 reps, 30s rest
• a. Dumbell 1/14 Full Squat - Dumbbell
  6 sets × 6 reps, 30s rest
• b. Dumbell Cross-Over Step-Up - Dumbbell
  6 sets × 3 reps, 30s rest
• Landmine Rainbow - Barbell
  5 sets × 5 reps, 30s rest

Lower Body 1

• Goblet Squat EDT -- 5x10 min - Dumbbell
  0 sets × 5 reps, 30s rest
• a. Goblet Split Squat - Dumbbell
  5 sets × 5 reps, 30s rest
• b. Goblet Lateral Lunge - Dumbbell
  5 sets × 5 reps, 30s rest
• c. Plate Squat - Dumbbell
  5 sets × 3 reps, 30s rest
• a. Dead Bug - Bodyweight/Weighted
  4 sets × 20 reps, 30s rest
• b. Side Plank - Bodyweight/Weighted
  4 sets × 20 reps, 30s rest