NF1 WORKOUT ROUTINE
HS Softball Offseason 3.1
Duration
30 Minutes
Target Muscle
Back
Total Movements
17 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (17)
#1
Banded Split Squat Contralateral Row
Muscle: Back
• Circuit: Glute Bridge & Banded Split Squat Contralateral Row Lower Body Superset
#2
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & Banded Split Squat Contralateral Row Lower Body Superset
#3
DB Step Up To Press
• Circuit: Air Squat & Lower Body Strength Circuit
#4
Air Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#5
Banded Alternating Bent Over Row
Muscle: Back
• Circuit: Air Squat & Lower Body Strength Circuit
#6
Med Ball Slam Repeating
• Circuit: Med Ball Slam Repeating & Med Ball Repeat Rotation Toss Superset
#7
Med Ball Repeat Rotation Toss
• Circuit: Med Ball Slam Repeating & Med Ball Repeat Rotation Toss Superset
#8
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#9
Worlds Greatest Stretch
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#10
Inch Worm
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#11
Lunge To Elbow Tap
Muscle: Legs
#12
Close Grip Bench Press
Muscle: Chest
#13
Oscillatory Row
Muscle: Back
#14
Pull Up
Muscle: Back
#15
3 Way DB Lunge
#16
Banded Shoulder Front Raise
Muscle: Shoulders
• Circuit: Banded Shoulder Front Raise & Banded Shoulder Lateral Raise Superset
#17
Banded Shoulder Lateral Raise
Muscle: Shoulders
• Circuit: Banded Shoulder Front Raise & Banded Shoulder Lateral Raise Superset
