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
Muscle: Full Body
• 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
Muscle: Shoulders
• Circuit: KB Swing & Band Pull Apart Work Capacity Circuit
#4
Prone Cobra Raises
Muscle: Back
• 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)
Muscle: Legs
• 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: Legs
• Circuit: DB Step Up (Full) & Core Stability Circuit
#10
Cat Cow
Muscle: Core
• Circuit: Cat Cow Total Body Circuit
#11
QL Foam Roll
Muscle: Torso
• Circuit: Cat Cow Total Body Circuit
#12
Quad Foam Roll
Muscle: Legs
• Circuit: Cat Cow Total Body Circuit
