NF1 WORKOUT ROUTINE
HS Lacrosse 3.2 (Upper)
Duration
30 Minutes
Target Muscle
Back
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
Forward Step Overhead Med Ball Throw
Muscle: Back
• Circuit: Upper Thoracic Foam Roll Total Body Circuit
#2
Upper Thoracic Foam Roll
• Circuit: Upper Thoracic Foam Roll Total Body Circuit
#3
Box Lat Stretch
Muscle: Back
• Circuit: Upper Thoracic Foam Roll Total Body Circuit
#4
Shoulder Swimmers
Muscle: Shoulders
• Circuit: Upper Thoracic Foam Roll Total Body Circuit
#5
Half Kneeling Wall Shoulder Mobilization
Muscle: Shoulders
• Circuit: Upper Thoracic Foam Roll Total Body Circuit
#6
Pec Minor Stretch (Kneeling)
Muscle: Chest
• Circuit: Pec Minor Stretch (Kneeling) & Lower Body Strength Circuit
#7
DB Lateral Lunge
• Circuit: Pec Minor Stretch (Kneeling) & Lower Body Strength Circuit
#8
Wax On Wax Off (Banded)
• Circuit: Pec Minor Stretch (Kneeling) & Lower Body Strength Circuit
#9
Band YTAX
• Circuit: Pec Minor Stretch (Kneeling) & Lower Body Strength Circuit
#10
Half Kneeling Med Ball Chest Throw
Muscle: Back
• Circuit: Half Kneeling Med Ball Chest Throw & DB Sumo Deadlift Superset
#11
DB Sumo Deadlift
• Circuit: Half Kneeling Med Ball Chest Throw & DB Sumo Deadlift Superset
#12
Med Ball Slam Repeating
• Circuit: Med Ball Slam Repeating & Pull Up Superset
#13
Pull Up
Muscle: Back
• Circuit: Med Ball Slam Repeating & Pull Up Superset
#14
DB Alternating Incline Bench Press
Muscle: Chest
• Circuit: DB Alternating Incline Bench Press Total Body Circuit
#15
DB Standing Alternating Overhead Press
Muscle: Shoulders
• Circuit: DB Alternating Incline Bench Press Total Body Circuit
#16
Seated Military Press
• Circuit: DB Alternating Incline Bench Press Total Body Circuit
