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