NF1 WORKOUT ROUTINE
Jet Half FC Day 2 (Knee/Pull)
Duration
30 Minutes
Target Muscle
Hips
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
90 90 Hip Rock Mobilization
Muscle: Hips
#2
Band Pull Apart
Muscle: Shoulders
#3
A Side A Front
Muscle: Legs
#4
Lateral Skip
Muscle: Legs
#5
Alternating Dead Bug
Muscle: Core
#6
Half Kneeling Torso Rotations Mobilization
Muscle: Core
#7
Heel To Butt Lunge Twist
Muscle: Legs
#8
Shoulder Swimmers
Muscle: Shoulders
#9
Rear Foot Elevated Split Squat (Bodyweight)
Muscle: Legs
• Circuit: Rear Foot Elevated Split Squat (Bodyweight) & Split Jump (Hands on Hips) Superset
#10
Split Jump (Hands On Hips)
Muscle: Legs
• Circuit: Rear Foot Elevated Split Squat (Bodyweight) & Split Jump (Hands on Hips) Superset
#11
Pull Up
Muscle: Back
• Circuit: Pull Up & Oscillatory Row Superset
#12
Oscillatory Row
Muscle: Back
• Circuit: Pull Up & Oscillatory Row Superset
