NF1 WORKOUT ROUTINE
HS Wrestling Offseason 3.2
Duration
30 Minutes
Target Muscle
Legs
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
Knee Hug
• Circuit: Knee Hug & Lower Body Strength Circuit
#2
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#3
Lat Pulldown Machine
Muscle: Back
• 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
Body Saw
Muscle: Core
• Circuit: Body Saw & Half Kneeling Pallof Hold Core & Balance Superset
#7
Half Kneeling Pallof Hold
• Circuit: Body Saw & Half Kneeling Pallof Hold Core & Balance Superset
#8
Barbell Bent Over Row
Muscle: Back
#9
Banded Single Leg Deadlift
Muscle: Legs
#10
Banded Overhead Press
Muscle: Shoulders
#11
DB Front Shoulder Raise
Muscle: Shoulders
• Circuit: DB Front Shoulder Raise Total Body Circuit
#12
DB Tricep Kickback
Muscle: Arms
• Circuit: DB Front Shoulder Raise Total Body Circuit
#13
DB Lateral Shoulder Raise
Muscle: Shoulders
• Circuit: DB Front Shoulder Raise Total Body Circuit
#14
DB Bicep Curl
Muscle: Arms
• Circuit: DB Front Shoulder Raise Total Body Circuit
#15
Air Bike
