NF1 WORKOUT ROUTINE
Functional Conditioning 4
Duration
30 Minutes
Target Muscle
Back
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
Banded Bent Over Row
Muscle: Back
• 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
Stability Ball Hamstring Curl
Muscle: Legs
• Circuit: Bell Up Single Arm Overhead KB Carry & Stability Ball Hamstring Curl Core & Balance Superset
#5
Bell Up Single Arm Overhead KB Carry
Muscle: Shoulders
• Circuit: Bell Up Single Arm Overhead KB Carry & Stability Ball Hamstring Curl Core & Balance 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
