NF1 WORKOUT ROUTINE
HS Football Offseason 1.1
Duration
30 Minutes
Target Muscle
Core
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
Alternating Dead Bug
Muscle: Core
#2
DB Farmers Carry
Muscle: Arms
#3
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#4
Worlds Greatest Stretch
Muscle: Full Body
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#5
Inch Worm
Muscle: Core
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#6
KB Squat
Muscle: Legs
#7
Squats
Muscle: Legs
#8
Lat Pulldown
Muscle: Back
#9
Push Press
Muscle: Shoulders
#10
Barbell Bent Over Row
Muscle: Back
#11
Snatch Grip Deadlift
Muscle: Legs
• Circuit: 90 90 Hip Rock Mobilization & Snatch Grip Deadlift Superset
#12
90 90 Hip Rock Mobilization
Muscle: Hips
• Circuit: 90 90 Hip Rock Mobilization & Snatch Grip Deadlift Superset
#13
Side Plank Row To Kickback
Muscle: Core
• Circuit: Calf Raise & Side Plank Row to Kickback Core & Balance Superset
#14
Calf Raise
Muscle: Legs
• Circuit: Calf Raise & Side Plank Row to Kickback Core & Balance Superset
#15
DB Skullcrusher
Muscle: Arms
• Circuit: DB Skullcrusher Total Body Circuit
#16
DB Bicep Curl
Muscle: Arms
• Circuit: DB Skullcrusher Total Body Circuit
#17
4-Way Neck
Muscle: Neck
• Circuit: DB Skullcrusher Total Body Circuit
