NF1 WORKOUT ROUTINE
HS Football LOS 01.1
Duration
30 Minutes
Target Muscle
Back
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
Box Lat Stretch
Muscle: Back
#2
Knee Hug
• Circuit: Knee Hug & Lower Body Strength Circuit
#3
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#4
Inverted Row 6 Sec Ecc
• Circuit: Knee Hug & Lower Body Strength Circuit
#5
Cossack Squat
Muscle: Hips
• Circuit: Knee Hug & Lower Body Strength Circuit
#6
Glute Bridge
Muscle: Glutes
• Circuit: Knee Hug & Lower Body Strength Circuit
#7
Barbell Bicep Curl
• Circuit: Glute Bridge & Barbell Bicep Curl Superset
#8
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & Barbell Bicep Curl Superset
#9
Bent Over Band Row
Muscle: Back
• Circuit: Air Squat & Lower Body Strength Circuit
#10
Air Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#11
DB Bicep Preacher Curl
• Circuit: Air Squat & Lower Body Strength Circuit
#12
Seated Military Press
#13
Banded Deadlift
#14
DB Bicep Preacher Curl
#15
Side Plank Row
Muscle: Back
#16
Switch Stance Overhead Med Ball Throw
Muscle: Back
#17
DB Alternating Bent Over Row
Muscle: Back
