LEFW Phase 3

Contributed by: Mary

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Lower Body 1

• Anderson Front Squat - Barbell
  10 sets × 3 reps, 10s rest
• a. Walking Goblet Lunge - Dumbbell
  4 sets × 8 reps, 30s rest
• b. Walking Farmer's Carry - Dumbbell
  4 sets × 20 reps, 30s rest
• a. Salute Plank - Bodyweight/Weighted
  4 sets × 20 reps, 30s rest
• b. Side Plank - Bodyweight/Weighted
  4 sets × 20 reps, 30s rest

Upper Body 1

• Neutral Grip Pullup - Bodyweight/Weighted
  5 sets × 5, 4, 3, 2, 1 reps, 10s rest
• a. Neutral-Grip Seated Cable Row - Cable
  3 sets × 12, 12, 100 reps, 30s rest
• b. Feet-Elevated Pushup - Bodyweight/Weighted
  3 sets × 12, 12, 100 reps, 30s rest
• c. Face Pull - Cable
  3 sets × 12 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
• Dumbell Flye EQI - Dumbbell
  4 sets × 60 reps, 30s rest