NF1 WORKOUT ROUTINE
Back And Forth Method 1 Baseline
Duration
50 Minutes
Target Muscle
Shoulders
Total Movements
15 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (15)
#1
Forward Lunge
#2
Cat Cow
• Circuit: Cat Cow & Core Stability Circuit
#3
Shoulder Pass Throughs
Muscle: Shoulders
• Circuit: Cat Cow & Core Stability Circuit
#4
Bird Dog Hold
Muscle: Core
• Circuit: Cat Cow & Core Stability Circuit
#5
Band Pull Apart
• Circuit: Cat Cow & Core Stability Circuit
#6
Side Lunge
Muscle: Legs
• Circuit: Cat Cow & Core Stability Circuit
#7
DB Overhead Press
Muscle: Shoulders
• Circuit: DB Overhead Press & Trap Bar Speed Deadlift Superset
#8
Trap Bar Speed Deadlift
• Circuit: DB Overhead Press & Trap Bar Speed Deadlift Superset
#9
DB Alternating Upright Row
Muscle: Back
• Circuit: DB Alternating Upright Row Total Body Circuit
#10
Banded Split Squat
Muscle: Legs
• Circuit: DB Chest Supported Row & Banded Split Squat Superset
#11
DB Chest Supported Row
Muscle: Back
• Circuit: DB Chest Supported Row & Banded Split Squat Superset
#12
TFL Foam Roll
#13
Quad Foam Roll
Muscle: Legs
#14
Hamstring Foam Roll
Muscle: Legs
#15
90 90 Stretch
Muscle: Hips
