NF1 WORKOUT ROUTINE
Isometric 2 (Squat & Row)
Duration
30 Minutes
Target Muscle
Back
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
Med Ball Rotational Throw
Muscle: Back
• Circuit: Med Ball Rotational Throw & Drop Jump to Lateral Stabilize Work Capacity Circuit
#2
Drop Jump To Lateral Stabilize
• Circuit: Med Ball Rotational Throw & Drop Jump to Lateral Stabilize Work Capacity Circuit
#3
Lateral Skaters
• Circuit: Med Ball Rotational Throw & Drop Jump to Lateral Stabilize Work Capacity Circuit
#4
Snatch Grip High Pull
• Circuit: Lateral Bound Total Body Circuit
#5
Lateral Bound
• Circuit: Lateral Bound Total Body Circuit
#6
90 90 Hip Transitions Mobilization
Muscle: Hips
• Circuit: Lateral Bound Total Body Circuit
#7
Pull Up
Muscle: Back
• Circuit: Pull Up Total Body Circuit
#8
Dumbbell Speed Row
Muscle: Back
• Circuit: Pull Up Total Body Circuit
#9
Half Kneeling Wall Shoulder Mobilization
Muscle: Shoulders
• Circuit: Pull Up Total Body Circuit
#10
DB Alternating Incline Bench Press
Muscle: Chest
• Circuit: DB Alternating Incline Bench Press & Calf Raise Superset
#11
Calf Raise
Muscle: Legs
• Circuit: DB Alternating Incline Bench Press & Calf Raise Superset
#12
Back Extension Y Raise
Muscle: Back
• Circuit: Back Extension Y Raise & Copenhagen Side Plank Core & Balance Superset
#13
Copenhagen Side Plank
Muscle: Core
• Circuit: Back Extension Y Raise & Copenhagen Side Plank Core & Balance Superset
#14
Treadmill: Run
#15
SkiErg Lunges
Muscle: Legs
#16
DB Thruster
Muscle: Full Body
