NF1 WORKOUT ROUTINE
HS Soccer 3.3
Duration
30 Minutes
Target Muscle
Legs
Total Movements
20 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (20)
#1
A Skip
Muscle: Legs
• Circuit: A Skip Total Body Circuit
#2
Backward A Skip
Muscle: Legs
• Circuit: A Skip Total Body Circuit
#3
A Side A Front
Muscle: Legs
• Circuit: A Skip Total Body Circuit
#4
Lateral A Skip
Muscle: Legs
• Circuit: A Skip Total Body Circuit
#5
Low Knee Carioca
Muscle: Legs
• Circuit: A Skip Total Body Circuit
#6
DB Pullover
Muscle: Back
• Circuit: A Skip Total Body Circuit
#7
Drop Catch
Muscle: Core
• Circuit: A Skip Total Body Circuit
#8
Hang Power Clean
Muscle: Full Body
#9
Half Kneeling Med Ball Chest Throw
Muscle: Back
#10
Standing Woodchop
Muscle: Core
• Circuit: Standing Woodchop & Bodyweight Squats Superset
#11
Bodyweight Squats
Muscle: Legs
• Circuit: Standing Woodchop & Bodyweight Squats Superset
#12
Alternating Dead Bug
Muscle: Core
• Circuit: Alternating Dead Bug & Core Stability Circuit
#13
Reversehyper
Muscle: Glutes
• Circuit: Alternating Dead Bug & Core Stability Circuit
#14
Tricep Cable Pressdown
Muscle: Arms
• Circuit: Alternating Dead Bug & Core Stability Circuit
#15
Banded Split Stance Reciprocity Row
Muscle: Back
• Circuit: Banded Split Stance Reciprocity Row & Standing Single Arm DB Overhead Press Push-Pull Superset
#16
Standing Single Arm DB Overhead Press
Muscle: Shoulders
• Circuit: Banded Split Stance Reciprocity Row & Standing Single Arm DB Overhead Press Push-Pull Superset
#17
Banded Bicep Curl
Muscle: Arms
• Circuit: Banded Bicep Curl Total Body Circuit
#18
Banded Shoulder Front Raise
Muscle: Shoulders
• Circuit: Banded Bicep Curl Total Body Circuit
#19
Banded Shoulder Lateral Raise
Muscle: Shoulders
• Circuit: Banded Bicep Curl Total Body Circuit
#20
Shoulder Press Machine
Muscle: Shoulders
• Circuit: Banded Bicep Curl Total Body Circuit
