NF1 WORKOUT ROUTINE
Vanessa 1.1
Duration
30 Minutes
Target Muscle
Hips
Total Movements
16 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (16)
#1
Standing Hip CAR’s Mobilization
Muscle: Hips
#2
Worlds Greatest Stretch
Muscle: Full Body
#3
Band Accelerated Split Jump
Muscle: Legs
#4
Lying Leg Curl Machine
Muscle: Legs
• Circuit: Seated Leg Curl Machine & Lying Leg Curl Machine Superset
#5
Seated Leg Curl Machine
Muscle: Legs
• Circuit: Seated Leg Curl Machine & Lying Leg Curl Machine Superset
#6
DB Lateral Lunge
Muscle: Legs
• Circuit: Dead Bug & DB Lateral Lunge Core & Balance Superset
#7
Dead Bug
Muscle: Core
• Circuit: Dead Bug & DB Lateral Lunge Core & Balance Superset
#8
Barbell Hip Thrust
Muscle: Glutes
#9
DB RDL
Muscle: Legs
#10
Medball Repeat Chest Throw
Muscle: Back
#11
Med Ball Hip Throw
Muscle: Back
#12
Banded Shoulder Front Raise
Muscle: Shoulders
• Circuit: Banded Shoulder Front Raise & Banded Shoulder Lateral Raise Superset
#13
Banded Shoulder Lateral Raise
Muscle: Shoulders
• Circuit: Banded Shoulder Front Raise & Banded Shoulder Lateral Raise Superset
#14
Rowing Machine
Muscle: Back
• Circuit: Rowing Machine & Core Stability Circuit
#15
Front Squat W/6 Sec Ecc
Muscle: Legs
• Circuit: Rowing Machine & Core Stability Circuit
#16
Forearm Plank
Muscle: Core
• Circuit: Rowing Machine & Core Stability Circuit
