NF1 WORKOUT ROUTINE
Body Weight And Band 1
Duration
30 Minutes
Target Muscle
Hips
Total Movements
18 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (18)
#1
90 90 Hip Transitions Mobilization
Muscle: Hips
• Circuit: 90 90 Hip Transitions Mobilization & Alternating Dead Bug (+2) Circuit
#2
Alternating Dead Bug
Muscle: Core
• Circuit: 90 90 Hip Transitions Mobilization & Alternating Dead Bug (+2) Circuit
#3
Air Squat
Muscle: Legs
• Circuit: 90 90 Hip Transitions Mobilization & Alternating Dead Bug (+2) Circuit
#4
Band Pull Apart
Muscle: Shoulders
• Circuit: 90 90 Hip Transitions Mobilization & Alternating Dead Bug (+2) Circuit
#5
Countermovement Jump
Muscle: Legs
#6
Broad Jump
Muscle: Legs
#7
Half Kneeling Lateral Jump To Stabilize
Muscle: Legs
#8
Half Kneeling Woodchop
Muscle: Core
#9
Banded Split Squat
Muscle: Legs
#10
Banded Overhead Press
Muscle: Shoulders
#11
Banded Split Stance Reciprocity Row
Muscle: Back
#12
Banded Deadlift
Muscle: Legs
#13
Band Pull Apart
Muscle: Shoulders
#14
90 90 Hip Rock Mobilization
Muscle: Hips
• Circuit: 90 90 Hip Rock Mobilization & Alternating Dead Bug (+3) Circuit
#15
Alternating Dead Bug
Muscle: Core
• Circuit: 90 90 Hip Rock Mobilization & Alternating Dead Bug (+3) Circuit
#16
Cross Body Stretch
Muscle: Core
• Circuit: 90 90 Hip Rock Mobilization & Alternating Dead Bug (+3) Circuit
#17
Cat Cow
Muscle: Core
• Circuit: 90 90 Hip Rock Mobilization & Alternating Dead Bug (+3) Circuit
#18
Childs Pose Stretch
Muscle: Core
• Circuit: 90 90 Hip Rock Mobilization & Alternating Dead Bug (+3) Circuit
