NF1 WORKOUT ROUTINE
Jet Upper Power/Lower Strength 2 Weeks Out
Duration
30 Minutes
Target Muscle
Back
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
Med Ball Rotational Punch
• Circuit: Med Ball Rotational Punch & Lateral Step Rotational Med Ball Throw Superset
#2
Lateral Step Rotational Med Ball Throw
Muscle: Back
• Circuit: Med Ball Rotational Punch & Lateral Step Rotational Med Ball Throw Superset
#3
Push Up
• Circuit: Push Up Total Body Circuit
#4
Medball Repeat Chest Throw
Muscle: Back
• Circuit: Push Up Total Body Circuit
#5
Shoulder Swimmers
Muscle: Shoulders
• Circuit: Push Up Total Body Circuit
#6
Calf Raise (External Rotation)
Muscle: Legs
• Circuit: Push Up Total Body Circuit
#7
DB Rear Foot Elevated Split Squat
Muscle: Legs
• Circuit: DB Rear Foot Elevated Split Squat & Lower Body Strength Circuit
#8
Hamstring Walk Out Walk In
Muscle: Legs
• Circuit: DB Rear Foot Elevated Split Squat & Lower Body Strength Circuit
#9
90 90 Hip Transitions Mobilization
Muscle: Hips
• Circuit: DB Rear Foot Elevated Split Squat & Lower Body Strength Circuit
#10
Air Bike
• Circuit: Air Bike & Lower Body Strength Circuit
#11
180 Squats
Muscle: Legs
• Circuit: Air Bike & Lower Body Strength Circuit
#12
Air Bike
• Circuit: Air Bike & Lower Body Strength Circuit
