NF1 WORKOUT ROUTINE
HS Football LOS 01.3
Duration
30 Minutes
Target Muscle
Legs
Total Movements
12 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (12)
#1
Knee Hug
• Circuit: Knee Hug & Lower Body Strength Circuit
#2
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#3
Hang Clean High Pull
• Circuit: Knee Hug & Lower Body Strength Circuit
#4
Cossack Squat
Muscle: Hips
• Circuit: Knee Hug & Lower Body Strength Circuit
#5
Glute Bridge
Muscle: Glutes
• Circuit: Knee Hug & Lower Body Strength Circuit
#6
Behind The Neck Overhead Press (Standing)
Muscle: Shoulders
• Circuit: Glute Bridge & Behind the Neck Overhead Press (Standing) Superset
#7
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & Behind the Neck Overhead Press (Standing) Superset
#8
Barbell Side Lunge
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#9
Air Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#10
Barbell Forward Lunge
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#11
Glute Ham Raise
• Circuit: Glute Ham Raise & Seated Calf Raise Superset
#12
Seated Calf Raise
• Circuit: Glute Ham Raise & Seated Calf Raise Superset
