NF1 WORKOUT ROUTINE
HS Football Offseason 1.2
Duration
30 Minutes
Target Muscle
Core
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
Body Saw
Muscle: Core
#2
Leg Raise
Muscle: Legs
#3
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#4
Worlds Greatest Stretch
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#5
Inch Worm
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#6
Incline Bench Press
Muscle: Chest
#7
Safety Bar Lateral Squat
#8
Banded Prone Hamstring Curl
Muscle: Legs
• Circuit: Banded Prone Hamstring Curl & Lower Body Strength Circuit
#9
Seated Calf Raise
• Circuit: Banded Prone Hamstring Curl & Lower Body Strength Circuit
#10
Single Leg Squat
Muscle: Legs
• Circuit: Banded Prone Hamstring Curl & Lower Body Strength Circuit
#11
DB Trap Shrug
Muscle: Shoulders
• Circuit: DB Trap Shrug Total Body Circuit
#12
Bodyweight Dip
• Circuit: DB Trap Shrug Total Body Circuit
#13
Seated Supinated Grip Pulley Row
Muscle: Back
• Circuit: DB Trap Shrug Total Body Circuit
#14
DB Skullcrusher
• Circuit: DB Skullcrusher Total Body Circuit
#15
DB Bicep Curl
Muscle: Arms
• Circuit: DB Skullcrusher Total Body Circuit
#16
4-Way Neck
• Circuit: DB Skullcrusher Total Body Circuit
