NF1 WORKOUT ROUTINE
TKD Power/Speed Day
Duration
30 Minutes
Target Muscle
Legs
Total Movements
18 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (18)
#1
Banded Overhead Squat
Muscle: Legs
#2
Heel To Butt Lunge Twist
Muscle: Legs
#3
Rocking Side Lunge
Muscle: Legs
#4
A Skip
Muscle: Legs
#5
Lateral Skip
Muscle: Legs
#6
Double Leg Hop
Muscle: Legs
#7
Power Skip
Muscle: Legs
#8
Lateral Skater Jump
Muscle: Legs
• Circuit: Lateral Skater Jump & Med Ball Rotational Throw Circuit
#9
Med Ball Rotational Throw
Muscle: Back
• Circuit: Lateral Skater Jump & Med Ball Rotational Throw Circuit
#10
Trap Bar Deadlift
Muscle: Legs
#11
Close Grip Bench Press
Muscle: Arms
#12
Oscillatory Row
Muscle: Back
• Circuit: Oscillatory Row & Lateral Box Blast Circuit
#13
Lateral Box Blast
Muscle: Legs
• Circuit: Oscillatory Row & Lateral Box Blast Circuit
#14
Air Bike
Muscle: Legs
#15
90 90 Hip Transitions Mobilization
Muscle: Hips
#16
Cat Cow
Muscle: Core
#17
Cat Cow
Muscle: Core
#18
Childs Pose Stretch
Muscle: Core
