NF1 WORKOUT ROUTINE
TKD Strength Day 4
Duration
30 Minutes
Target Muscle
Hips
Total Movements
20 Exercises
LOG THIS ROUTINE IN THE NF1 APP
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
Band YTW
#8
A Side A Front
#9
Lateral Shuffle
#10
Side Plank Raise
Muscle: Core
• Circuit: Behind the Back Med Ball Toss & Med Ball Bent Over Repeating Chest Throw Work Capacity Circuit
#11
Behind The Back Med Ball Toss
• Circuit: Behind the Back Med Ball Toss & Med Ball Bent Over Repeating Chest Throw Work Capacity Circuit
#12
Med Ball Bent Over Repeating Chest Throw
Muscle: Back
• Circuit: Behind the Back Med Ball Toss & Med Ball Bent Over Repeating Chest Throw Work Capacity Circuit
#13
Drop Jump To 90 Turn
• Circuit: Behind the Back Med Ball Toss & Med Ball Bent Over Repeating Chest Throw Work Capacity Circuit
#14
Offset DB Farmers Carry
#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
