NF1 WORKOUT ROUTINE
HS Softball Shoulder Prehab 1
Duration
30 Minutes
Target Muscle
Back
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
Box Lat Stretch
Muscle: Back
#2
90 90 Hip Transitions Mobilization
Muscle: Hips
#3
Body Saw
Muscle: Core
#4
Upper Thoracic Foam Roll
#5
Pec Minor Stretch (Kneeling)
Muscle: Chest
#6
Forward Lunge
#7
180 Squats
Muscle: Legs
• Circuit: 180 Squats & 90 90 Hip Transitions Mobilization Superset
#8
90 90 Hip Transitions Mobilization
Muscle: Hips
• Circuit: 180 Squats & 90 90 Hip Transitions Mobilization Superset
#9
Oscillatory Row
Muscle: Back
• Circuit: 90 90 Hip Transitions Mobilization & Lower Body Strength Circuit
#10
90 90 Hip Transitions Mobilization
Muscle: Hips
• Circuit: 90 90 Hip Transitions Mobilization & Lower Body Strength Circuit
#11
Wax On Wax Off (Banded)
• Circuit: 90 90 Hip Transitions Mobilization & Lower Body Strength Circuit
#12
Oscillatory Lat Pulldown
Muscle: Back
• Circuit: 90 90 Hip Transitions Mobilization & Lower Body Strength Circuit
#13
Air Squat
Muscle: Legs
• Circuit: 90 90 Hip Transitions Mobilization & Lower Body Strength Circuit
#14
DB Farmers Carry
• Circuit: DB Farmers Carry & Dead Bug Core & Balance Superset
#15
Dead Bug
Muscle: Core
• Circuit: DB Farmers Carry & Dead Bug Core & Balance Superset
