NF1 WORKOUT ROUTINE
HS Field Hockey 3.1 (Lower)
Duration
30 Minutes
Target Muscle
Back
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
Seated Med Ball Chest Throw
Muscle: Back
• Circuit: Glute Bridge & Seated Med Ball Chest Throw Superset
#2
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & Seated Med Ball Chest Throw Superset
#3
DB Alternating Bent Over Row
Muscle: Back
• Circuit: Air Squat & Lower Body Strength Circuit
#4
Air Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#5
DB Rear Foot Elevated Split Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#6
A Skip
Muscle: Legs
• Circuit: A Skip & Lower Body Strength Circuit
#7
Backward A Skip
Muscle: Legs
• Circuit: A Skip & Lower Body Strength Circuit
#8
A Side A Front
Muscle: Legs
• Circuit: A Skip & Lower Body Strength Circuit
#9
Lateral A Skip
Muscle: Legs
• Circuit: A Skip & Lower Body Strength Circuit
#10
Low Knee Carioca
Muscle: Legs
• Circuit: A Skip & Lower Body Strength Circuit
#11
Front Rack Reverse Lunge
Muscle: Legs
• Circuit: A Skip & Lower Body Strength Circuit
#12
Drop Catch
Muscle: Core
• Circuit: A Skip & Lower Body Strength Circuit
#13
Mckenzie Press Up
Muscle: Core
#14
DB Walking Lunge
Muscle: Legs
#15
Trap Bar Jump Shrug
Muscle: Back
• Circuit: Trap Bar Jump Shrug & Squat Jump (Hands on Hips) Superset
#16
Squat Jump (Hands On Hips)
Muscle: Legs
• Circuit: Trap Bar Jump Shrug & Squat Jump (Hands on Hips) Superset
#17
Front Squat W/6 Sec Ecc
Muscle: Legs
• Circuit: Calf Raise & Lower Body Strength Circuit
#18
Front Squat With 6 Sec ISO At Bottom
Muscle: Legs
• Circuit: Calf Raise & Lower Body Strength Circuit
#19
Calf Raise
Muscle: Legs
• Circuit: Calf Raise & Lower Body Strength Circuit
