NF1 WORKOUT ROUTINE
TKD Strength Day 3
Duration
30 Minutes
Target Muscle
Hips
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
90 90 Hip Rock Mobilization
Muscle: Hips
#2
Heel To Butt Lunge Twist
Muscle: Legs
#3
Hamstring Walk
Muscle: Legs
#4
Cossack Squat
Muscle: Hips
#5
Shoulder Pass Throughs
Muscle: Shoulders
#6
Band Pull Apart
#7
Monster Walk
#8
A Side A Front
#9
Lateral Shuffle
#10
Drop Jump To 90 Turn
• Circuit: Drop Jump to 90 Turn & Behind the Back Med Ball Toss Work Capacity Circuit
#11
Lunge Twist
Muscle: Legs
• Circuit: Drop Jump to 90 Turn & Behind the Back Med Ball Toss Work Capacity Circuit
#12
Behind The Back Med Ball Toss
• Circuit: Drop Jump to 90 Turn & Behind the Back Med Ball Toss Work Capacity Circuit
#13
Med Ball Bent Over Repeating Chest Throw
Muscle: Back
• Circuit: Drop Jump to 90 Turn & Behind the Back Med Ball Toss Work Capacity Circuit
#14
Trap Bar Deadlift
#15
DB Bench Press
Muscle: Chest
#16
Barbell Rear Foot Elevated Split Squat
Muscle: Legs
#17
Pull Up
Muscle: Back
#18
Side Lunge
Muscle: Legs
• Circuit: Side Lunge & Copenhagen Side Plank Core & Balance Superset
#19
Copenhagen Side Plank
Muscle: Core
• Circuit: Side Lunge & Copenhagen Side Plank Core & Balance Superset
#20
Air Bike
