NF1 WORKOUT ROUTINE
Jet Half FC Day 1 (Hip/Push)
Duration
30 Minutes
Target Muscle
Hips
Total Movements
15 Exercises
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Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (15)
#1
Quadruped Hip Rotations
Muscle: Hips
#2
Birddog Knees Up Hold
Muscle: Core
#3
Inch Worm
Muscle: Core
#4
Single Leg Hip Hinge To Lunge
Muscle: Legs
#5
Cossack Squat
Muscle: Legs
#6
Shoulder Pass Throughs
Muscle: Shoulders
#7
Band Pull Apart
Muscle: Shoulders
#8
A Skip
Muscle: Legs
#9
Single Leg Hop
Muscle: Legs
• Circuit: Single Leg Hop & Lower Body Strength Circuit
#10
Sumo Deadlift
Muscle: Legs
• Circuit: Single Leg Hop & Lower Body Strength Circuit
#11
Behind The Back Med Ball Toss
Muscle: Core
• Circuit: Single Leg Hop & Lower Body Strength Circuit
#12
Overhead Squat
Muscle: Legs
• Circuit: Countermovement Jump (Hands on Hips) & Overhead Squat Superset
#13
Countermovement Jump (Hands On Hips)
Muscle: Legs
• Circuit: Countermovement Jump (Hands on Hips) & Overhead Squat Superset
#14
Med Ball Bent Over Repeating Chest Throw
Muscle: Back
• Circuit: Med Ball Bent Over Repeating Chest Throw Total Body Circuit
#15
Air Bike
Muscle: Legs
