NF1 WORKOUT ROUTINE
Athlete Lower Prehab 1
Duration
30 Minutes
Target Muscle
Legs
Total Movements
9 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (9)
#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
Seated Single Arm Pulley Row
Muscle: Back
• Circuit: Knee Hug & Lower Body Strength Circuit
#4
Cossack Squat
Muscle: Hips
• Circuit: Knee Hug & Lower Body Strength Circuit
#5
Side Plank Row To Kickback
Muscle: Back
• Circuit: Glute Bridge & Side Plank Row to Kickback Core & Balance Superset
#6
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & Side Plank Row to Kickback Core & Balance Superset
#7
Barbell Supinated Chest Supported Row
Muscle: Back
• Circuit: Air Squat & Lower Body Strength Circuit
#8
Air Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#9
In & Out Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
