NF1 WORKOUT ROUTINE
VolleyBall Offseason GPP Strength 1.1
Duration
30 Minutes
Target Muscle
Hips
Total Movements
14 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (14)
#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
Hang Power Clean & Press
Muscle: Full Body
• 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
Assisted Pull-Up And Dip Machine
Muscle: Arms
#7
Inverted Row 6 Sec Ecc
Muscle: Back
#8
Dumbbell Rows
Muscle: Back
#9
Rower
Muscle: Full Body
#10
DB Goblet Squat
Muscle: Legs
• Circuit: TRX Row & Lower Body Strength Circuit
#11
Barbell Rear Foot Elevated Split Squat
Muscle: Legs
• Circuit: TRX Row & Lower Body Strength Circuit
#12
TRX Row
Muscle: Back
• Circuit: TRX Row & Lower Body Strength Circuit
#13
Hatfield Split Squat
Muscle: Legs
• Circuit: Calf Raise & Hatfield Split Squat Superset
#14
Calf Raise
Muscle: Legs
• Circuit: Calf Raise & Hatfield Split Squat Superset
