NF1 WORKOUT ROUTINE
HS Baseball Offseason 3.1
Duration
30 Minutes
Target Muscle
Legs
Total Movements
17 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (17)
#1
Bodyweight Squats
Muscle: Legs
• Circuit: Glute Bridge & Bodyweight Squats Lower Body Superset
#2
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & Bodyweight Squats Lower Body Superset
#3
Banded Split Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#4
Air Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#5
Leg Press Machine
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#6
Med Ball Slam Repeating
Muscle: Core
• Circuit: Med Ball Slam Repeating & Med Ball Repeat Rotation Toss Superset
#7
Med Ball Repeat Rotation Toss
Muscle: Core
• Circuit: Med Ball Slam Repeating & Med Ball Repeat Rotation Toss Superset
#8
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#9
Worlds Greatest Stretch
Muscle: Full Body
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#10
Inch Worm
Muscle: Core
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#11
Close Grip Bench Press
Muscle: Arms
#12
Knee Hug Lunge Reach
Muscle: Legs
#13
Pull Up
Muscle: Back
#14
Leg Raise
Muscle: Core
#15
3 Way DB Lunge
Muscle: Legs
#16
Banded Shoulder Front Raise
Muscle: Shoulders
• Circuit: Banded Shoulder Front Raise & Banded Shoulder Lateral Raise Superset
#17
Banded Shoulder Lateral Raise
Muscle: Shoulders
• Circuit: Banded Shoulder Front Raise & Banded Shoulder Lateral Raise Superset
