Joanna ross

Modified MPI-LVL 2


🟧 DAY 1 – FULL BODY FOCUS

Block 1 – Mobility Prep
Cat + Cow+ Shoulder circles x10 + x15
Foam Roller T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Bird dogs > Deadbugs 10/10
Banded Glute Bridges x20
Banded Clamshells x12/12
2-3Sets

Block 3
Dumbell RDL x12
TRX (Narrow Grip) x15
30s rest – 3 Sets

Block 4
Goblet squat 10
DB Chest Press (Incline) 15
30s rest – 3 Sets

Block 5 – Finisher
Anaerobic Push 30s Work - 30s Rest

🟧 DAY 2 – FULL BODY FOCUS

Block 1 – Mobility Prep
Childs pose>cobra pose x10
Quadraped T-Rotation
1 Set

Block 2 – Core + Glute Activation
Dumbbell Glute bridge x15
Fire hydrants x10
Low Plank x20s
2-3 Sets

Block 3
Dumbbell Romanian Deadlifts x10
SIngle arm incline dumbbell Chest press 15/15
High Plank 20-30s
30s rest – 3 Sets

Block 4
Step downs 12/12
Dumbbell bent over row x12
Band Pulls x15
30s rest – 3 Sets

Block 5 – Finisher
Anaerobic Push 20s Work / 40s Rest - (4 Rounds) - Any Machine

🟧 DAY 3 – STEADY STATE + CORE FOCUS

Block 1 – Warm-Up / Mobility
PNF Figure-4 Stretch 30s/30s
Standing Hip CARS x5/5

1 Set

Block 2 – Steady-State Cardio
Choose 1 Option:
– 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.

Block 3 – Core Circuit
Complete 2–3 Rounds (Minimal Rest)
Bird dogs variation x15/15
Glute Bridge March x15/15
Plank Shoulder Taps x15/15
Banded Abductions x12/12

Optional Gunshow Finisher unds