NF1 WORKOUT ROUTINE
HS VB 3.2
Duration
30 Minutes
Target Muscle
Hips
Total Movements
16 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (16)
#1
Knee Hug
Muscle: Hips
• Circuit: Knee Hug & Lower Body Strength Circuit
#2
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#3
Banded Shoulder Front Raise
Muscle: Shoulders
• Circuit: Knee Hug & Lower Body Strength Circuit
#4
Cossack Squat
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#5
Speed Squat
Muscle: Legs
• Circuit: Glute Bridge & Speed Squat Lower Body Superset
#6
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & Speed Squat Lower Body Superset
#7
Lateral Step Rotational Med Ball Throw
Muscle: Back
• Circuit: Air Squat & Lower Body Strength Circuit
#8
Air Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#9
Front Rack Forward Lunge
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#10
Barbell Hip Thrust
Muscle: Glutes
#11
Banded Face Pull
Muscle: Shoulders
#12
Cable Face Pull
Muscle: Shoulders
• Circuit: Cable Face Pull & Banded Shoulder Front Raise Core & Balance Superset
#13
Banded Shoulder Front Raise
Muscle: Shoulders
• Circuit: Cable Face Pull & Banded Shoulder Front Raise Core & Balance Superset
#14
Yoga Push Up
Muscle: Chest
• Circuit: Yoga Push Up & DB Tricep Kickback Superset
#15
DB Tricep Kickback
Muscle: Arms
• Circuit: Yoga Push Up & DB Tricep Kickback Superset
#16
Forward Lunge
Muscle: Legs
