NF1 WORKOUT ROUTINE
HS Volleyball In Season 1.1
Duration
30 Minutes
Target Muscle
Legs
Total Movements
18 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (18)
#1
Knee Hug
• Circuit: Knee Hug & Lower Body Strength Circuit
#2
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#3
Pull Up
Muscle: Back
• Circuit: Knee Hug & Lower Body Strength Circuit
#4
Cossack Squat
Muscle: Hips
• Circuit: Knee Hug & Lower Body Strength Circuit
#5
Barbell Rear Foot Elevated Split Squat
Muscle: Legs
• Circuit: Glute Bridge & Barbell Rear Foot Elevated Split Squat Lower Body Superset
#6
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & Barbell Rear Foot Elevated Split Squat Lower Body Superset
#7
Split Stance Overhead Med Ball Throw
Muscle: Back
• Circuit: Air Squat & Split Stance Overhead Med Ball Throw Work Capacity Circuit
#8
Air Squat
Muscle: Legs
• Circuit: Air Squat & Split Stance Overhead Med Ball Throw Work Capacity Circuit
#9
Squat Jump (Hands On Hips)
Muscle: Hips
• Circuit: Air Squat & Split Stance Overhead Med Ball Throw Work Capacity Circuit
#10
Stability Ball Hamstring Curl
• Circuit: Stability Ball Hamstring Curl & Core Stability Circuit
#11
Overhead Squat
Muscle: Legs
• Circuit: Stability Ball Hamstring Curl & Core Stability Circuit
#12
90 90 Hip Transitions Mobilization
Muscle: Hips
• Circuit: Stability Ball Hamstring Curl & Core Stability Circuit
#13
Lunge Twist
Muscle: Legs
• Circuit: Dead Bug & Core Stability Circuit
#14
Dead Bug
Muscle: Core
• Circuit: Dead Bug & Core Stability Circuit
#15
Half Kneeling Lateral Weighted Ankle Mobilization
• Circuit: Dead Bug & Core Stability Circuit
#16
Sand Bag Bent Over Row
Muscle: Back
#17
Trap Bar Jump Shrug
Muscle: Shoulders
#18
Push Press
