The 7-Day MAC Fitness Foundation Challenge

The 7-Day MAC Fitness Foundation Challenge gives you a clean, plug-and-play week that locks in mobility, strength, and nutrition—then sets up your next 14 days. Day 1 — Lock the Plan & Baseline: Calendar your sessions, set up your space, and test push-ups, plank, and wall sit. Day 2 — Mobility Reset: A concise flow (neck/shoulders/T-spine/hips/ankles + deep squat) plus micro-breaks to kill stiffness. Day 3 — Strength A (Push • Squat • Core): Controlled reps, simple finisher, and a protein focus to recover. Day 4 — Nutrition + Steps: Plate formula (½ veg, ¼ protein, ¼ smart carbs, fats thumb), 8k–10k steps, sleep wind-down cue. Day 5 — Strength B (Pull • Lunge • Core): Posterior chain and single-leg balance, wall-sit finisher, veggie upgrade. Day 6 — Mobility + Conditioning: Low-impact intervals (walk, steps, or jump-rope shadow) + post-cardio mobility and breath downshift. Day 7 — Re-Test & Next 14 Days: Re-measure, review wins, choose your progression (more reps, added load, or extra cardio), and schedule it. By the end, you unlock 🏅 MAC Fitness: Baseline with: ✅ Logged 6/7 days minimum, ✅ Improved test numbers and/or cleaner form + higher energy, ✅ A 14-day progression scheduled so the momentum continues.