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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