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MFP Level 1

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AFPS’ Master Fitness Program 

Level One (10-20reps)

Level 1: Round 1

STAND/DISK, CHEST OUT SHOULDERS BACK

SCOOP AND PRAY

SQUATS(MEDICINE BALL OPTIONAL)

ALTERNATE SQUAT, LEAN, PRESS, PULL

PLANK (ALTERNATE LEG OPTIONAL)

LOWER BACK EXTENSIONS

MOUNTAINCLIMB (CRUNCH OPTIONAL)

SHOULDER ROTATIONS

BENT OVER ROWS (MEDICINE BALL)

CR0SS CHOPS (L) & (R)

SQUAT MEDICINE BALL SWING

LATERAL RAISES

SIDE PLANK (L) & (R)

SIDE PLANK TWIST

Level 1: Round 2

Open, Extended arms pulse to the rear

(Center, right diagonal, left diagonal)

Chest, Abductions/Adductions

Open, Extended arms midline Abs/Adduction

Single leg teeter with med ball right/left

Close push-ups 30/ Cobra Push-ups 30

Triceps extensions (balance knees)

Hammer Curls (disc)

Alt squat, lean, cross arms pull

Plank

Mountain climb

Bridge flys (disc)

Arm curls (ex-rotation)

Bridge pull-overs (disc)

Bridge tri-extensions (dual or single arm)

Bridge chest press

Arm curls (mid) 

Level 1: Round 3

Legs/Calves/Cardio

Jump Rope

Static Sit Minutes

Squats Standard (med ball)

4 Point stance single leg curls

Walk about on toes (f, r, l, and b)

Leg Adductions/Abductions (on disc)

Front raises quads

Deep, wide, squat / med ball swing

Plyo-Jumps

Front kicks (low, med, high)

Squeeze disc between knees, bridge

Jump Rope

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