NF1 WORKOUT ROUTINE
Jet (Strength And Power Maintenance) Day 1
Duration
30 Minutes
Target Muscle
Shoulders
Total Movements
19 Exercises
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Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (19)
#1
Landmine Rotation
#2
Birddog Knees Up Hold
#3
Banded Shoulder Front Raise
Muscle: Shoulders
#4
Countermovement Jump (Hands On Hips)
Muscle: Hips
#5
Bent Over Band Row
Muscle: Back
#6
Birddog Wax On Wax Off (Banded)
#7
Banded Squat
Muscle: Legs
#8
Worlds Greatest Stretch
#9
Biceps Femoris Stretch (Strap Assisted)
Muscle: Arms
#10
Body Saw
Muscle: Core
#11
Lateral Step Rotational Med Ball Throw
Muscle: Back
• Circuit: Lateral Step Rotational Med Ball Throw & Lateral Skaters Superset
#12
Lateral Skaters
• Circuit: Lateral Step Rotational Med Ball Throw & Lateral Skaters Superset
#13
Lateral Step Rotational Med Ball Throw
Muscle: Back
• Circuit: Countermovement Jump (Hands on Hips) & Lateral Step Rotational Med Ball Throw Superset
#14
Countermovement Jump (Hands On Hips)
Muscle: Hips
• Circuit: Countermovement Jump (Hands on Hips) & Lateral Step Rotational Med Ball Throw Superset
#15
Glute Bridge Press
Muscle: Glutes
• Circuit: Glute Bridge Press & Med Ball Slam Repeating Superset
#16
Med Ball Slam Repeating
• Circuit: Glute Bridge Press & Med Ball Slam Repeating Superset
#17
Side Plank Row
Muscle: Back
• Circuit: Side Plank Row & DB Alternating Bent Over Row Core & Balance Superset
#18
DB Alternating Bent Over Row
Muscle: Back
• Circuit: Side Plank Row & DB Alternating Bent Over Row Core & Balance Superset
#19
Inertia Wave Slam
Muscle: Full Body
