LEFW 9

https://my.precisionnutrition.com/student#/38651/archive/10248617

Contributed by: Mary

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Full Body 1

• Sumo Deadlift - Barbell
  3 sets × 5 reps, 2m rest
• a. Dumbell Step Up - Dumbbell
  1 sets × 3 reps, 10m rest
• b. Downward Dog - Bodyweight/Weighted
  1 sets × 60 reps
• a. Band-assisted pullup - Bodyweight/Weighted
  2 sets × 15 reps
• b. Staggered-stance deep squat breathing - Bodyweight/Weighted
  2 sets × 60 reps, 1m rest
• a. Face Pull - Cable
  5 sets × 10 reps, 0s rest
• b. Ab-wheel Rollout - Bodyweight/Weighted
  5 sets × 10 reps, 0s rest

Full Body 2

• Bench Press - Barbell
  3 sets × 5 reps, 2m rest
• a. Chest-supported Dumbell Row - Dumbbell
  1 sets × 600 reps, 2m rest
• b. Lat and tricep stretch - Bodyweight/Weighted
  1 sets × 60 reps, 2m rest
• a. Pushup - Barbell
  1 sets × 600 reps, 2m rest
• b. Staggered-stance deep squat breathing - Bodyweight/Weighted
  1 sets × 60 reps
• a. Palloff Press Iso - Cable
  3 sets × 20 reps, 0s rest
• b. Ab Wheel Iso - Bodyweight/Weighted
  3 sets × 20 reps
• Dumbell Flye EQI - Dumbbell
  1 sets × 60 reps

Full Body 3

• Barbell Box Squat - Barbell
  3 sets × 5 reps, 2m rest
• a. Goblet Squat - Dumbbell
  1 sets × 1000 reps, 0s rest
• b. Staggered-stance deep squat breathing - Barbell
  1 sets × 60 reps
• a. Single-Arm Dumbell Row - Dumbbell
  3 sets × 15 reps
• b. Pec Broomstick - Bodyweight/Weighted
  3 sets × 10 reps, 1m rest
• a. Prone Y-raise - Bodyweight/Weighted
  3 sets × 10 reps, 0s rest
• b. Brady Band Series - Bodyweight/Weighted
  3 sets × 10 reps, 0s rest
• c. Dead Bug - Bodyweight/Weighted
  3 sets × 10 reps, 0s rest

Full Body 3

• Barbell Box Squat - Barbell
  3 sets × 5 reps, 2m rest
• a. Goblet Squat - Dumbbell
  1 sets × 1000 reps, 0s rest
• b. Staggered-stance deep squat breathing - Barbell
  1 sets × 60 reps
• a. Single-Arm Dumbell Row - Dumbbell
  3 sets × 15 reps
• b. Pec Broomstick - Bodyweight/Weighted
  3 sets × 10 reps, 1m rest
• a. Prone Y-raise - Bodyweight/Weighted
  3 sets × 10 reps, 0s rest
• b. Brady Band Series - Bodyweight/Weighted
  3 sets × 10 reps, 0s rest
• c. Dead Bug - Bodyweight/Weighted
  3 sets × 10 reps, 0s rest

Full Body 3

• Barbell Box Squat - Barbell
  3 sets × 5 reps, 2m rest
• a. Goblet Squat - Dumbbell
  1 sets × 1000 reps, 0s rest
• b. Staggered-stance deep squat breathing - Barbell
  1 sets × 60 reps
• a. Single-Arm Dumbell Row - Dumbbell
  3 sets × 15 reps
• b. Pec Broomstick - Bodyweight/Weighted
  3 sets × 10 reps, 1m rest
• a. Prone Y-raise - Bodyweight/Weighted
  3 sets × 10 reps, 0s rest
• b. Brady Band Series - Bodyweight/Weighted
  3 sets × 10 reps, 0s rest
• c. Dead Bug - Bodyweight/Weighted
  3 sets × 10 reps, 0s rest