NF1 WORKOUT ROUTINE
Recovery Day
Duration
30 Minutes
Target Muscle
Hips
Total Movements
13 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (13)
#1
90 90 Hip Transitions Mobilization
Muscle: Hips
• Circuit: 90 90 Hip Transitions Mobilization & Supine Glute-Piriformis Stretch Superset
#2
Supine Glute-Piriformis Stretch
Muscle: Glutes
• Circuit: 90 90 Hip Transitions Mobilization & Supine Glute-Piriformis Stretch Superset
#3
Upward Facing Dog Stretch
• Circuit: Upward Facing Dog Stretch & Suspension Trainer Unilateral Hamstring Bridge Pull Core & Balance Superset
#4
Suspension Trainer Unilateral Hamstring Bridge Pull
Muscle: Glutes
• Circuit: Upward Facing Dog Stretch & Suspension Trainer Unilateral Hamstring Bridge Pull Core & Balance Superset
#5
Lunge To Inverted Twist
Muscle: Legs
• Circuit: Lunge to Inverted Twist & Hip Flexor Stretch Superset
#6
Hip Flexor Stretch
Muscle: Hips
• Circuit: Lunge to Inverted Twist & Hip Flexor Stretch Superset
#7
Low Squat To Hamstring Stretch
Muscle: Legs
• Circuit: Low Squat to Hamstring Stretch & Lower Body Strength Circuit
#8
Seated QL Stretch
• Circuit: Low Squat to Hamstring Stretch & Lower Body Strength Circuit
#9
Incline Chest Press Machine
Muscle: Chest
• Circuit: Low Squat to Hamstring Stretch & Lower Body Strength Circuit
#10
Alternating Dead Bug
Muscle: Core
• Circuit: Alternating Dead Bug & Core Stability Circuit
#11
Bird Dog Hold
Muscle: Core
• Circuit: Alternating Dead Bug & Core Stability Circuit
#12
Shoulder Press Machine
Muscle: Shoulders
• Circuit: Alternating Dead Bug & Core Stability Circuit
#13
Drop Jump To Stabilize
