NF1 WORKOUT ROUTINE
3 Day EDT: Lower
Duration
30 Minutes
Target Muscle
Legs
Total Movements
12 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (12)
#1
Knee Hug
• Circuit: Knee Hug & Lower Body Strength Circuit
#2
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#3
DB Hammer Curl
Muscle: Arms
• Circuit: Knee Hug & Lower Body Strength Circuit
#4
Cossack Squat
Muscle: Hips
• Circuit: Knee Hug & Lower Body Strength Circuit
#5
Glute Bridge
Muscle: Glutes
• Circuit: Knee Hug & Lower Body Strength Circuit
#6
DB Farmers Carry
• Circuit: DB Farmers Carry & Dead Bug Core & Balance Superset
#7
Dead Bug
Muscle: Core
• Circuit: DB Farmers Carry & Dead Bug Core & Balance Superset
#8
KB Single Leg Deadlift
Muscle: Legs
• Circuit: KB Single Leg Deadlift & Drop Jump to Forward Step Overhead Med Ball Throw Superset
#9
Drop Jump To Forward Step Overhead Med Ball Throw
Muscle: Back
• Circuit: KB Single Leg Deadlift & Drop Jump to Forward Step Overhead Med Ball Throw Superset
#10
DB Split Squat
Muscle: Legs
• Circuit: DB Split Squat & Core Stability Circuit
#11
Stability Ball Hamstring Curl
• Circuit: DB Split Squat & Core Stability Circuit
#12
Calf Raise
Muscle: Legs
• Circuit: DB Split Squat & Core Stability Circuit
