NF1 WORKOUT ROUTINE
HS Wrestling Offseason 3.3
Duration
30 Minutes
Target Muscle
Legs
Total Movements
17 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (17)
#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
Banded Shoulder Front Raise
Muscle: Shoulders
• 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
Pogo Hops
• Circuit: Pogo Hops & Lateral Pogo Superset
#7
Lateral Pogo
• Circuit: Pogo Hops & Lateral Pogo Superset
#8
KB Power Clean And Press
#9
Prone Cobra Raises
#10
Safety Bar Lateral Squat
#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
• Circuit: DB Alternating Bent Over Row Total Body Circuit
#14
DB Overhead Tricep Extension
Muscle: Arms
• Circuit: DB Overhead Tricep Extension Total Body Circuit
#15
Cross Body Crunch
Muscle: Core
• Circuit: DB Overhead Tricep Extension Total Body Circuit
#16
DB Bicep Preacher Curl
• Circuit: DB Overhead Tricep Extension Total Body Circuit
#17
Crunch Flutterkick
Muscle: Core
• Circuit: DB Overhead Tricep Extension Total Body Circuit
