NF1 WORKOUT ROUTINE
HS Wrestling Offseason 2.3
Duration
30 Minutes
Target Muscle
Hips
Total Movements
17 Exercises
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Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (17)
#1
Knee Hug
Muscle: Hips
• Circuit: Knee Hug & Lower Body Strength Circuit
#2
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#3
Banded Prone Hamstring Curl
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#4
Cossack Squat
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#5
Glute Bridge
Muscle: Glutes
• Circuit: Knee Hug & Lower Body Strength Circuit
#6
Pogo Hops
Muscle: Legs
• Circuit: Pogo Hops & Lateral Pogo Superset
#7
Lateral Pogo
Muscle: Legs
• Circuit: Pogo Hops & Lateral Pogo Superset
#8
KB Power Clean And Press
Muscle: Full Body
#9
In & Out Squat
Muscle: Legs
#10
Safety Bar Lateral Squat
Muscle: Legs
#11
DB Alternating Bent Over Row
Muscle: Back
• Circuit: DB Alternating Bent Over Row Total Body Circuit
#12
DB Incline Bench Press
Muscle: Chest
• Circuit: DB Alternating Bent Over Row Total Body Circuit
#13
Full Sit Up
Muscle: Core
• Circuit: DB Alternating Bent Over Row Total Body Circuit
#14
Cross Body Crunch
Muscle: Core
• Circuit: Cross Body Crunch Total Body Circuit
#15
Crunch Flutterkick
Muscle: Core
• Circuit: Cross Body Crunch Total Body Circuit
#16
DB Overhead Tricep Extension
Muscle: Arms
• Circuit: Cross Body Crunch Total Body Circuit
#17
DB Bicep Preacher Curl
Muscle: Arms
• Circuit: Cross Body Crunch Total Body Circuit
