NF1 WORKOUT ROUTINE
HS Lacrosse 3.1 (Lower)
Duration
30 Minutes
Target Muscle
Legs
Total Movements
19 Exercises
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Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (19)
#1
Barbell Back Squat
Muscle: Legs
• Circuit: Glute Bridge & Barbell Back Squat Lower Body Superset
#2
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & Barbell Back Squat Lower Body Superset
#3
Decline Bench Press
Muscle: Chest
• Circuit: Air Squat & Lower Body Strength Circuit
#4
Air Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#5
DB Chest Supported Row
Muscle: Back
• Circuit: Air Squat & Lower Body Strength Circuit
#6
A Skip
• Circuit: A Skip Total Body Circuit
#7
Backward A Skip
• Circuit: A Skip Total Body Circuit
#8
A Side A Front
• Circuit: A Skip Total Body Circuit
#9
Lateral A Skip
• Circuit: A Skip Total Body Circuit
#10
Low Knee Carioca
• Circuit: A Skip Total Body Circuit
#11
Dumbbell Single Arm Row
• Circuit: A Skip Total Body Circuit
#12
Drop Catch
• Circuit: A Skip Total Body Circuit
#13
DB Side Lunge
Muscle: Legs
#14
DB Walking Lunge
Muscle: Legs
#15
Squat Jump (Hands On Hips)
Muscle: Hips
• Circuit: Squat Jump (Hands on Hips) & Trap Bar Jump Shrug Superset
#16
Trap Bar Jump Shrug
Muscle: Shoulders
• Circuit: Squat Jump (Hands on Hips) & Trap Bar Jump Shrug Superset
#17
Snatch Grip High Pull
• Circuit: Calf Raise & Lower Body Strength Circuit
#18
Calf Raise
Muscle: Legs
• Circuit: Calf Raise & Lower Body Strength Circuit
#19
Barbell Deadlift
• Circuit: Calf Raise & Lower Body Strength Circuit
