NF1 WORKOUT ROUTINE
Functional Conditioning 1
Duration
30 Minutes
Target Muscle
Shoulders
Total Movements
12 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (12)
#1
KB Swing
• Circuit: KB Swing & Band Pull Apart Work Capacity Circuit
#2
DB Lateral Shoulder Raise
Muscle: Shoulders
• Circuit: KB Swing & Band Pull Apart Work Capacity Circuit
#3
Band Pull Apart
• Circuit: KB Swing & Band Pull Apart Work Capacity Circuit
#4
Prone Cobra Raises
• Circuit: Bell Up Single Arm Overhead KB Carry & Prone Cobra Raises Superset
#5
Bell Up Single Arm Overhead KB Carry
Muscle: Shoulders
• Circuit: Bell Up Single Arm Overhead KB Carry & Prone Cobra Raises Superset
#6
DB Step Up (Full)
• Circuit: DB Step Up (Full) & Core Stability Circuit
#7
Med Ball Rotational Throw
Muscle: Back
• Circuit: DB Step Up (Full) & Core Stability Circuit
#8
DB Overhead Press
Muscle: Shoulders
• Circuit: DB Step Up (Full) & Core Stability Circuit
#9
Copenhagen Side Plank
Muscle: Core
• Circuit: DB Step Up (Full) & Core Stability Circuit
#10
Cat Cow
• Circuit: Cat Cow Total Body Circuit
#11
QL Foam Roll
• Circuit: Cat Cow Total Body Circuit
#12
Quad Foam Roll
Muscle: Legs
• Circuit: Cat Cow Total Body Circuit
