NF1 WORKOUT ROUTINE
French Contrast Lower Full (Hip Dominant)
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
#2
Inch Worm
Muscle: Core
#3
Heel To Butt Lunge Twist
Muscle: Legs
#4
Rocking Side Lunge
Muscle: Legs
#5
A Skip
Muscle: Legs
#6
Lateral Shuffle
Muscle: Legs
#7
Power Skip
Muscle: Legs
#8
Shoulder Pass Throughs
Muscle: Shoulders
#9
Lateral Band Walk
Muscle: Glutes
#10
Suspension Trainer Bicep Curl
Muscle: Arms
• Circuit: Med Ball Rotational Throw & Box Jump Work Capacity Circuit
#11
Med Ball Rotational Throw
Muscle: Back
• Circuit: Med Ball Rotational Throw & Box Jump Work Capacity Circuit
#12
Box Jump
Muscle: Legs
• Circuit: Med Ball Rotational Throw & Box Jump Work Capacity Circuit
#13
Drop Jump To 90 Turn
Muscle: Legs
• Circuit: Med Ball Rotational Throw & Box Jump Work Capacity Circuit
#14
Half Kneeling Pallof Press
Muscle: Core
• Circuit: Countermovement Jump (Hands on Hips) & Multidirectional Single Leg Squat Work Capacity Circuit
#15
Multidirectional Single Leg Squat
Muscle: Legs
• Circuit: Countermovement Jump (Hands on Hips) & Multidirectional Single Leg Squat Work Capacity Circuit
#16
Countermovement Jump (Hands On Hips)
Muscle: Legs
• Circuit: Countermovement Jump (Hands on Hips) & Multidirectional Single Leg Squat Work Capacity Circuit
#17
Mini Band Abductor Raise
Muscle: Glutes
• Circuit: Countermovement Jump (Hands on Hips) & Multidirectional Single Leg Squat Work Capacity Circuit
#18
Air Bike
Muscle: Legs
• Circuit: Air Bike Total Body Circuit
