NF1 WORKOUT ROUTINE
TKD Power/Speed Day 3
Duration
30 Minutes
Target Muscle
Legs
Total Movements
20 Exercises
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Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (20)
#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
Drop Jump To Lateral Stabilize
Muscle: Legs
• Circuit: Drop Jump to Lateral Stabilize & Lateral Skaters (+1) Circuit
#9
Lateral Skaters
Muscle: Legs
• Circuit: Drop Jump to Lateral Stabilize & Lateral Skaters (+1) Circuit
#10
Lateral Step Rotational Med Ball Throw
Muscle: Back
• Circuit: Drop Jump to Lateral Stabilize & Lateral Skaters (+1) Circuit
#11
Trap Bar Deadlift
Muscle: Legs
#12
Close Grip Bench Press
Muscle: Arms
#13
Oscillatory Row
Muscle: Back
• Circuit: Oscillatory Row & Lateral Box Blast (+1) Circuit
#14
Lateral Box Blast
Muscle: Legs
• Circuit: Oscillatory Row & Lateral Box Blast (+1) Circuit
#15
Single Leg Hop
Muscle: Legs
• Circuit: Oscillatory Row & Lateral Box Blast (+1) Circuit
#16
Air Bike
Muscle: Legs
#17
90 90 Hip Transitions Mobilization
Muscle: Hips
#18
Cat Cow
Muscle: Core
#19
Cat Cow
Muscle: Core
#20
Childs Pose Stretch
Muscle: Core
