NF1 WORKOUT ROUTINE
VolleyBall Offseason GPP Strength 1.2
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 Lunge Reach
Muscle: Legs
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#2
Worlds Greatest Stretch
Muscle: Full Body
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#3
Inch Worm
Muscle: Core
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#4
Barbell Snatch Grip Bent Over Row
Muscle: Back
• Circuit: Upper Thoracic Foam Roll Total Body Circuit
#5
Upper Thoracic Foam Roll
Muscle: Torso
• Circuit: Upper Thoracic Foam Roll Total Body Circuit
#6
Box Lat Stretch
Muscle: Back
• Circuit: Upper Thoracic Foam Roll Total Body Circuit
#7
Shoulder Swimmers
Muscle: Shoulders
• Circuit: Upper Thoracic Foam Roll Total Body Circuit
#8
Half Kneeling Wall Shoulder Mobilization
Muscle: Shoulders
• Circuit: Upper Thoracic Foam Roll Total Body Circuit
#9
Landmine Split Stance Rotate & Press
Muscle: Full Body
#10
KB Squat
Muscle: Legs
• Circuit: DB Bicep Curl & KB Squat Superset
#11
DB Bicep Curl
Muscle: Arms
• Circuit: DB Bicep Curl & KB Squat Superset
#12
DB Step Up
Muscle: Legs
• Circuit: DB Step Up & Lunge Jump Superset
#13
Lunge Jump
Muscle: Legs
• Circuit: DB Step Up & Lunge Jump Superset
#14
DB Lateral Shoulder Raise
Muscle: Shoulders
• Circuit: Barbell Supinated Chest Supported Row & DB Lateral Shoulder Raise Superset
#15
Barbell Supinated Chest Supported Row
Muscle: Back
• Circuit: Barbell Supinated Chest Supported Row & DB Lateral Shoulder Raise Superset
