NF1 WORKOUT ROUTINE
MCG-Day4 Wk2
Duration
30 Minutes
Target Muscle
Core
Total Movements
16 Exercises
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Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (16)
#1
Bird Dog
Muscle: Core
#2
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Glute Bridge & Knee Hug Lunge Reach Lower Body Superset
#3
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & Knee Hug Lunge Reach Lower Body Superset
#4
Side Plank Row
Muscle: Back
• Circuit: Air Squat & Core Stability Circuit
#5
Air Squat
Muscle: Legs
• Circuit: Air Squat & Core Stability Circuit
#6
Snatch Grip Deadlift
Muscle: Legs
• Circuit: Air Squat & Core Stability Circuit
#7
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug Lunge Reach & Inch Worm Superset
#8
Inch Worm
Muscle: Core
• Circuit: Knee Hug Lunge Reach & Inch Worm Superset
#9
Barbell Front Squat
Muscle: Legs
#10
Standing Single Arm DB Overhead Press
Muscle: Shoulders
#11
Chin Up
Muscle: Back
#12
DB RDL
Muscle: Legs
#13
4-Way Neck
Muscle: Neck
#14
Calf Raise
Muscle: Legs
#15
Hang Clean High Pull
Muscle: Full Body
• Circuit: Hang Clean High Pull & Low Squat to Hamstring Stretch Lower Body Superset
#16
Low Squat To Hamstring Stretch
Muscle: Legs
• Circuit: Hang Clean High Pull & Low Squat to Hamstring Stretch Lower Body Superset
