NF1 WORKOUT ROUTINE
3 Day Advanced Strength & Hypertrophy Day 3
Duration
30 Minutes
Target Muscle
Core
Total Movements
10 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (10)
#1
Alternating Dead Bug
Muscle: Core
#2
DB Single Arm Farmers Carry
#3
Knee Hug
• Circuit: Knee Hug & Lower Body Strength Circuit
#4
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#5
Half Kneeling Med Ball Chest Throw
Muscle: Back
• Circuit: Knee Hug & Lower Body Strength Circuit
#6
Cossack Squat
Muscle: Hips
• Circuit: Knee Hug & Lower Body Strength Circuit
#7
Glute Bridge
Muscle: Glutes
• Circuit: Knee Hug & Lower Body Strength Circuit
#8
Pull-Ups
#9
TRX Row
#10
DB Overhead Press
Muscle: Shoulders
