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