NF1 WORKOUT ROUTINE
Lower Power Upper Strength Peaking
Duration
30 Minutes
Target Muscle
Legs
Total Movements
11 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (11)
#1
Single Leg Hop
Muscle: Legs
• Circuit: Single Leg Hop & Lateral Bound Work Capacity Circuit
#2
Lateral Bound
Muscle: Legs
• Circuit: Single Leg Hop & Lateral Bound Work Capacity Circuit
#3
Lateral Jump To Vertical Jump
Muscle: Legs
• Circuit: Single Leg Hop & Lateral Bound Work Capacity Circuit
#4
Banded Prone Hamstring Curl
Muscle: Legs
• Circuit: Air Bike & Banded Prone Hamstring Curl Superset
#5
Air Bike
Muscle: Legs
• Circuit: Air Bike & Banded Prone Hamstring Curl Superset
#6
Standing DB Overhead Press
Muscle: Shoulders
• Circuit: Countermovement Jump & Standing Hip CAR’s Mobilization Work Capacity Circuit
#7
Countermovement Jump
Muscle: Legs
• Circuit: Countermovement Jump & Standing Hip CAR’s Mobilization Work Capacity Circuit
#8
Hang Clean High Pull
Muscle: Full Body
• Circuit: Countermovement Jump & Standing Hip CAR’s Mobilization Work Capacity Circuit
#9
Standing Hip CAR’s Mobilization
Muscle: Hips
• Circuit: Countermovement Jump & Standing Hip CAR’s Mobilization Work Capacity Circuit
#10
DB Alternating Bent Over Row
Muscle: Back
• Circuit: DB Alternating Bent Over Row & Band Pull Apart Superset
#11
Band Pull Apart
Muscle: Shoulders
• Circuit: DB Alternating Bent Over Row & Band Pull Apart Superset
