NF1 WORKOUT ROUTINE
HS Wrestling Offseason 3.1
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 & Knee Hug Lunge Reach Work Capacity Circuit
#2
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug & Knee Hug Lunge Reach Work Capacity Circuit
#3
Battle Rope Lunge Switch Slam
Muscle: Legs
• Circuit: Knee Hug & Knee Hug Lunge Reach Work Capacity Circuit
#4
Cossack Squat
Muscle: Hips
• Circuit: Knee Hug & Knee Hug Lunge Reach Work Capacity Circuit
#5
Glute Bridge
Muscle: Glutes
• Circuit: Knee Hug & Knee Hug Lunge Reach Work Capacity 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
Seated Military Press
#9
Banded Bent Over Row
Muscle: Back
#10
Power Clean
#11
Weighted Pull Up
#12
Abdominal Crunch
Muscle: Core
• Circuit: Abdominal Crunch & Core Stability Circuit
#13
Body Saw
Muscle: Core
• Circuit: Abdominal Crunch & Core Stability Circuit
#14
Leg Extension Machine
Muscle: Legs
• Circuit: Abdominal Crunch & Core Stability Circuit
#15
Biceps Curl Machine
Muscle: Arms
• Circuit: Abdominal Crunch & Core Stability Circuit
#16
Air Bike
