NF1 WORKOUT ROUTINE
HS Field Hockey 3.2 (Upper)
Duration
30 Minutes
Target Muscle
Back
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
DB Deadlift
• Circuit: Upper Thoracic Foam Roll & Lower Body Strength Circuit
#2
Upper Thoracic Foam Roll
• Circuit: Upper Thoracic Foam Roll & Lower Body Strength Circuit
#3
Box Lat Stretch
Muscle: Back
• Circuit: Upper Thoracic Foam Roll & Lower Body Strength Circuit
#4
Shoulder Swimmers
Muscle: Shoulders
• Circuit: Upper Thoracic Foam Roll & Lower Body Strength Circuit
#5
Half Kneeling Wall Shoulder Mobilization
Muscle: Shoulders
• Circuit: Upper Thoracic Foam Roll & Lower Body Strength Circuit
#6
Pec Minor Stretch (Kneeling)
Muscle: Chest
• Circuit: Pec Minor Stretch (Kneeling) & Lower Body Strength Circuit
#7
Barbell Walking Lunge
Muscle: Legs
• Circuit: Pec Minor Stretch (Kneeling) & Lower Body Strength Circuit
#8
Wax On Wax Off (Banded)
• Circuit: Pec Minor Stretch (Kneeling) & Lower Body Strength Circuit
#9
Band YTAX
• Circuit: Pec Minor Stretch (Kneeling) & Lower Body Strength Circuit
#10
Banded Bicep Curl
Muscle: Arms
• Circuit: Half Kneeling Med Ball Chest Throw & Banded Bicep Curl Superset
#11
Half Kneeling Med Ball Chest Throw
Muscle: Back
• Circuit: Half Kneeling Med Ball Chest Throw & Banded Bicep Curl Superset
#12
Pull Up
Muscle: Back
• Circuit: Pull Up & Med Ball Slam Repeating Superset
#13
Med Ball Slam Repeating
• Circuit: Pull Up & Med Ball Slam Repeating Superset
#14
DB Alternating Incline Bench Press
Muscle: Chest
• Circuit: DB Alternating Incline Bench Press Total Body Circuit
#15
DB Standing Alternating Overhead Press
Muscle: Shoulders
• Circuit: DB Alternating Incline Bench Press Total Body Circuit
#16
DB Front Shoulder Raise
Muscle: Shoulders
• Circuit: DB Alternating Incline Bench Press Total Body Circuit
