NF1 WORKOUT ROUTINE
Base HRV Full Body Strength Day 3 (Low Volume)
Duration
30 Minutes
Target Muscle
Shoulders
Total Movements
16 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (16)
#1
Shoulder Pass Throughs
Muscle: Shoulders
• Circuit: Shoulder Pass Throughs Total Body Circuit
#2
Band Pull Apart
Muscle: Shoulders
• Circuit: Shoulder Pass Throughs Total Body Circuit
#3
Banded Side Lying Clamshell
Muscle: Glutes
• Circuit: Shoulder Pass Throughs Total Body Circuit
#4
Banded Hip Hinge
Muscle: Legs
• Circuit: Shoulder Pass Throughs Total Body Circuit
#5
Med Ball Rotational Throw
Muscle: Back
#6
Drop Jump To Broad Jump
Muscle: Legs
#7
Calf Raise Machine
Muscle: Legs
#8
Incline Chest Press Machine
Muscle: Chest
#9
DB Bent Over Row
Muscle: Back
#10
Drop Jump
Muscle: Legs
#11
Lateral Box Blast
Muscle: Legs
#12
Lateral Skaters
Muscle: Legs
#13
Hamstring Foam Roll
Muscle: Legs
• Circuit: Hamstring Foam Roll & Lower Body Strength Circuit
#14
Forward Lunge
Muscle: Legs
• Circuit: Hamstring Foam Roll & Lower Body Strength Circuit
#15
Cross Body Stretch
Muscle: Core
• Circuit: Hamstring Foam Roll & Lower Body Strength Circuit
#16
Childs Pose Stretch
Muscle: Core
• Circuit: Hamstring Foam Roll & Lower Body Strength Circuit
