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MFP Level 2

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AFPS’ Master Fitness Program

Level Two

Level 2: Round 1

STAND/DISK, CHEST OUT SHOULDERS BACK

SCISSOR JACKS

PRAY, PRESS (down), PRAISE

SQUATS(medicine ball, clockwise & counter clockwise )

ALTERNATE SQUAT(lean, press-pull & leg curl)

PLANK (alternate legs & alternate arms)

LOWER BACK EXTENSIONS(without arms)

MOUNTAINCLIMB (cross-crunch)

SHOULDER ROTATIONS(circles forwards & reverse)

BENT OVER ROWS(alternating walking db)

CROSS CHOPS (L) & (R)

SQUAT MEDICINE BALL SWING

FRONT SHOULDER RAISES

SIDE PLANK (L) TWIST & (R) TWIST

HALF JACKS

Level 2: Round 2

Front Jacks 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) 

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