NF1 WORKOUT ROUTINE
HS Wrestling Offseason 2.1
Duration
30 Minutes
Target Muscle
Legs
Total Movements
16 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (16)
#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
Hack Squat Machine
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#4
Cossack Squat
Muscle: Hips
• Circuit: Knee Hug & Lower Body Strength Circuit
#5
Glute Bridge
Muscle: Glutes
• Circuit: Knee Hug & Lower Body Strength Circuit
#6
DB Farmers Carry
• Circuit: DB Farmers Carry & Dead Bug Core & Balance Superset
#7
Dead Bug
Muscle: Core
• Circuit: DB Farmers Carry & Dead Bug Core & Balance Superset
#8
Clean High Pull
#9
Banded Shoulder Front Raise
Muscle: Shoulders
#10
Pull Up
Muscle: Back
#11
Seated Military Press
#12
Leg Extension Machine
Muscle: Legs
• Circuit: Leg Extension Machine & Core Stability Circuit
#13
Abdominal Crunch
Muscle: Core
• Circuit: Leg Extension Machine & Core Stability Circuit
#14
Incline Chest Press Machine
Muscle: Chest
• Circuit: Leg Extension Machine & Core Stability Circuit
#15
Body Saw
Muscle: Core
• Circuit: Leg Extension Machine & Core Stability Circuit
#16
Air Bike
