MPI -DAY 1

🟧 DAY 1 – FULL BODY FOCUS

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Block 1 – Mobility Prep

Cat + Cow x10

Foam Roller T-Rotations x10/10

1 Set

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Block 2 – Core + Glute Activation

Deadbugs 10/10

Glute Bridges x20

Clamshells x12/12

1–2 Sets

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Block 3

Foam Roller or Dowel RDL x10

TRX or Cable Row (Narrow Grip) x10

30s rest – 3 Sets

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Block 4

Squat Variation - 10 

DB Chest Press (Incline) 10

30s rest – 3 Sets

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Block 5 – Finisher

Anaerobic Push 30s Work - 30s Rest - (4 Rounds) - Any Machine 

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🟧 DAY 2 – FULL BODY FOCUS

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Block 1 – Mobility Prep

Cat + Cow x10

Side-Lying T-Rotation w/ Windmill x10/10

1 Set

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Block 2 – Core + Glute Activation

Glute Bridge (5s ISO Hold ×6)

Deadbugs x12/12

Low Plank x20s

1–2 Sets

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Block 3

Foam Roller or Dowel RDL x10

SA DB Chest press ( Inclince) 10/10

High Plank x20s

30s rest – 3 Sets

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Block 4

Split Squat ( assisted) 10/10 

TRX or Cable Row (Supinated Grip) x10

Band Pull Complex (Pro + Supinated + External Rotation) x8/8/8

30s rest – 3 Sets

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Block 5 – Finisher

Anaerobic Push 20s Work / 40s Rest - (4 Rounds) - Any Machine

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🟧 DAY 3 –  CARDIO STEADY STATE + CORE FOCUS

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Block 1 – Warm-Up / Mobility

Seated Figure-4 Stretch 30s/30s

Standing Hip CARS x5/5

World’s Greatest Stretch w/ Rotation x5/5

1 Set

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Block 2 – Steady-State Cardio

Choose 1 Option:

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– Treadmill Incline Walk

– Upright or Recumbent Bike

– Rower / Ski Urg

Goal: 25 minutes at conversational pace (Zone 2 intensity)

Heart rate should stay around 65–75% max.

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Block 3 – Core Circuit

Complete 2–3 Rounds (Minimal Rest)

Deadbugs x10/10

Glute Bridge March x10/10

Plank Shoulder Taps x10/10

Side Plank x20s Each Side

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Block 4 – Optional Finisher (if feeling fresh)

5 × 1-minute moderate efforts on chosen cardio (bike, walk, or row)

1-minute easy pace between rounds

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