NF1 WORKOUT ROUTINE
HS Softball Offseason 3.3
Duration
30 Minutes
Target Muscle
Legs
Total Movements
15 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (15)
#1
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#2
Worlds Greatest Stretch
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#3
Inch Worm
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#4
Banded Shoulder Lateral Raise
Muscle: Shoulders
• Circuit: Glute Bridge & Banded Shoulder Lateral Raise Superset
#5
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & Banded Shoulder Lateral Raise Superset
#6
KB Single Leg Squat (Supported)
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#7
Air Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#8
Trap Bar Farmers Carry
• Circuit: Air Squat & Lower Body Strength Circuit
#9
DB Farmers Carry
• Circuit: DB Farmers Carry & Dead Bug Core & Balance Superset
#10
Dead Bug
Muscle: Core
• Circuit: DB Farmers Carry & Dead Bug Core & Balance Superset
#11
Barbell Front Squat
Muscle: Legs
#12
Zercher Good Morning
#13
DB Bent Over Row
Muscle: Back
#14
Oscillatory Lat Pulldown
Muscle: Back
#15
Bottom Up Single Arm KB Overhead Press
Muscle: Shoulders
