NF1 WORKOUT ROUTINE
HS Soccer 3.3
Duration
30 Minutes
Target Muscle
Back
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
• 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
DB Pullover
• Circuit: A Skip Total Body Circuit
#7
Drop Catch
• Circuit: A Skip Total Body Circuit
#8
Hang Power Clean
#9
Half Kneeling Med Ball Chest Throw
Muscle: Back
#10
Standing Woodchop
• Circuit: Standing Woodchop & Bodyweight Squats Superset
#11
Bodyweight Squats
• Circuit: Standing Woodchop & Bodyweight Squats Superset
#12
Alternating Dead Bug
Muscle: Core
• Circuit: Alternating Dead Bug & Core Stability Circuit
#13
Reversehyper
• Circuit: Alternating Dead Bug & Core Stability Circuit
#14
Tricep Cable Pressdown
• 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
