NF1 WORKOUT ROUTINE
VolleyBall Offseason GPP Power 1.3
Duration
30 Minutes
Target Muscle
Legs
Total Movements
13 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (13)
#1
A Skip
Muscle: Legs
• Circuit: A Skip & Lower Body Strength Circuit
#2
Backward A Skip
Muscle: Legs
• Circuit: A Skip & Lower Body Strength Circuit
#3
A Side A Front
Muscle: Legs
• Circuit: A Skip & Lower Body Strength Circuit
#4
Lateral A Skip
Muscle: Legs
• Circuit: A Skip & Lower Body Strength Circuit
#5
Low Knee Carioca
Muscle: Legs
• Circuit: A Skip & Lower Body Strength Circuit
#6
KB Single Leg Squat (Supported)
Muscle: Legs
• Circuit: A Skip & Lower Body Strength Circuit
#7
Drop Catch
Muscle: Core
• Circuit: A Skip & Lower Body Strength Circuit
#8
Power Clean
Muscle: Full Body
#9
Speed Squat
Muscle: Legs
#10
DB Overhead Press
Muscle: Shoulders
• Circuit: DB Overhead Press & Trap Bar Farmers Carry Superset
#11
Trap Bar Farmers Carry
Muscle: Arms
• Circuit: DB Overhead Press & Trap Bar Farmers Carry Superset
#12
Stability Ball Hamstring Curl
Muscle: Legs
• Circuit: Stability Ball Hamstring Curl & DB Side Lunge Lower Body Superset
#13
DB Side Lunge
Muscle: Legs
• Circuit: Stability Ball Hamstring Curl & DB Side Lunge Lower Body Superset
