NF1 WORKOUT ROUTINE
HS Baseball Offseason 4.1
Duration
30 Minutes
Target Muscle
Legs
Total Movements
19 Exercises
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Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (19)
#1
A Skip
Muscle: Legs
• Circuit: A Skip Total Body Circuit
#2
Backward A Skip
Muscle: Legs
• Circuit: A Skip Total Body Circuit
#3
A Side A Front
Muscle: Legs
• Circuit: A Skip Total Body Circuit
#4
Lateral A Skip
Muscle: Legs
• Circuit: A Skip Total Body Circuit
#5
Low Knee Carioca
Muscle: Legs
• Circuit: A Skip Total Body Circuit
#6
Mckenzie Press Up
Muscle: Core
• Circuit: A Skip Total Body Circuit
#7
Drop Catch
Muscle: Core
• Circuit: A Skip Total Body Circuit
#8
Body Saw
Muscle: Core
• Circuit: Body Saw & Half Kneeling Pallof Hold Core & Balance Superset
#9
Half Kneeling Pallof Hold
Muscle: Core
• Circuit: Body Saw & Half Kneeling Pallof Hold Core & Balance Superset
#10
Pogo Hops
Muscle: Legs
• Circuit: Pogo Hops & Side Lying Abductor Raise Core & Balance Superset
#11
Side Lying Abductor Raise
Muscle: Legs
• Circuit: Pogo Hops & Side Lying Abductor Raise Core & Balance Superset
#12
Power Clean
Muscle: Full Body
• Circuit: Power Clean & Suspension Trainer Y Pull Superset
#13
Suspension Trainer Y Pull
Muscle: Back
• Circuit: Power Clean & Suspension Trainer Y Pull Superset
#14
Calf Raise (External Rotation)
Muscle: Shoulders
• Circuit: Med Ball Bent Over Repeating Chest Throw & Calf Raise (External Rotation) Superset
#15
Med Ball Bent Over Repeating Chest Throw
Muscle: Back
• Circuit: Med Ball Bent Over Repeating Chest Throw & Calf Raise (External Rotation) Superset
#16
Med Ball Hip Throw
Muscle: Back
• Circuit: Med Ball Hip Throw & Lunge to Step Up Superset
#17
Lunge To Step Up
Muscle: Legs
• Circuit: Med Ball Hip Throw & Lunge to Step Up Superset
#18
Close Grip Bench Press
Muscle: Arms
• Circuit: Close Grip Bench Press & Partner Assisted Med Ball Plyo Press Superset
#19
Partner Assisted Med Ball Plyo Press
Muscle: Core
• Circuit: Close Grip Bench Press & Partner Assisted Med Ball Plyo Press Superset
