NF1 WORKOUT ROUTINE
Back And Forth Method 3 Low
Duration
30 Minutes
Target Muscle
Core
Total Movements
14 Exercises
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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
Dumbbell Rows
• Circuit: DB Overhead Press & Dumbbell Rows Push-Pull Superset
#6
DB Overhead Press
Muscle: Shoulders
• Circuit: DB Overhead Press & Dumbbell Rows Push-Pull 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
Barbell Reverse Curl
Muscle: Arms
• Circuit: Floor Press & Barbell Reverse Curl Superset
#10
Floor Press
• Circuit: Floor Press & Barbell Reverse Curl Superset
#11
Cat Cow
#12
Half Kneeling Torso Rotations Mobilization
#13
Hamstring Foam Roll
Muscle: Legs
#14
Pole Assisted External Shoulder Rotations
Muscle: Shoulders
