NF1 WORKOUT ROUTINE
HS Soccer 3.1
Duration
30 Minutes
Target Muscle
Legs
Total Movements
18 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (18)
#1
A Skip
• Circuit: A Skip Total Body Circuit
#2
Backward A Skip
• Circuit: A Skip Total Body Circuit
#3
A Side A Front
• Circuit: A Skip Total Body Circuit
#4
Lateral A Skip
• Circuit: A Skip Total Body Circuit
#5
Low Knee Carioca
• Circuit: A Skip Total Body Circuit
#6
Lat Pulldown
• Circuit: A Skip Total Body Circuit
#7
Drop Catch
• Circuit: A Skip Total Body Circuit
#8
Knee Hug
• Circuit: Knee Hug & Lower Body Strength Circuit
#9
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#10
Seated Row Machine
Muscle: Back
• Circuit: Knee Hug & Lower Body Strength Circuit
#11
Cossack Squat
Muscle: Hips
• Circuit: Knee Hug & Lower Body Strength Circuit
#12
Glute Bridge
Muscle: Glutes
• Circuit: Knee Hug & Lower Body Strength Circuit
#13
DB Split Squat
Muscle: Legs
#14
Side Plank Raise
Muscle: Core
#15
Calf Raise (External Rotation)
Muscle: Legs
• Circuit: Calf Raise (External Rotation) & DB Single Leg RDL Superset
#16
DB Single Leg RDL
• Circuit: Calf Raise (External Rotation) & DB Single Leg RDL Superset
#17
Hamstring Walk Out Walk In
Muscle: Legs
• Circuit: Hamstring Walk Out Walk In & Seated Calf Raise Superset
#18
Seated Calf Raise
• Circuit: Hamstring Walk Out Walk In & Seated Calf Raise Superset
