NF1 WORKOUT ROUTINE
Back And Forth Method 3 Base
Duration
30 Minutes
Target Muscle
Core
Total Movements
14 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (14)
#1
Alternating Dead Bug
Muscle: Core
• Circuit: Alternating Dead Bug & Core Stability Circuit
#2
Band Pull Apart
• Circuit: Alternating Dead Bug & Core Stability Circuit
#3
Banded Hip Pull Through
Muscle: Hips
• Circuit: Alternating Dead Bug & Core Stability Circuit
#4
Banded Push Up
• Circuit: Alternating Dead Bug & Core Stability Circuit
#5
Front Squat With 6 Sec ISO At Bottom
• Circuit: Front Squat with 6 sec ISO at bottom & DB Overhead Press Full Body Superset
#6
DB Overhead Press
Muscle: Shoulders
• Circuit: Front Squat with 6 sec ISO at bottom & DB Overhead Press Full Body Superset
#7
DB Goblet Squat
Muscle: Legs
• Circuit: DB Goblet Squat & Inverted Row Superset
#8
Inverted Row
Muscle: Back
• Circuit: DB Goblet Squat & Inverted Row Superset
#9
Air Squat
Muscle: Legs
• Circuit: Floor Press & Air Squat Full Body Superset
#10
Floor Press
• Circuit: Floor Press & Air Squat Full Body Superset
#11
Cat Cow
#12
Half Kneeling Torso Rotations Mobilization
#13
Hamstring Foam Roll
Muscle: Legs
#14
Pole Assisted External Shoulder Rotations
Muscle: Shoulders
