NF1 WORKOUT ROUTINE
HS Basketball In Season 1.1
Duration
30 Minutes
Target Muscle
Legs
Total Movements
18 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (18)
#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
Heel To Butt Lunge Twist
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#4
Cossack Squat
Muscle: Hips
• Circuit: Knee Hug & Lower Body Strength Circuit
#5
DB Goblet Squat
Muscle: Legs
• Circuit: Glute Bridge & DB Goblet Squat Lower Body Superset
#6
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & DB Goblet Squat Lower Body Superset
#7
Single Leg Hip Hinge To Lunge
Muscle: Hips
• Circuit: Air Squat & Lower Body Strength Circuit
#8
Air Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#9
Single Leg Deadlift To Row
Muscle: Back
• Circuit: Air Squat & Lower Body Strength Circuit
#10
Stability Ball Hamstring Curl
• Circuit: Stability Ball Hamstring Curl & Core Stability Circuit
#11
Psoas Leg Raise
Muscle: Legs
• Circuit: Stability Ball Hamstring Curl & Core Stability Circuit
#12
90 90 Hip Transitions Mobilization
Muscle: Hips
• Circuit: Stability Ball Hamstring Curl & Core Stability Circuit
#13
Lunge To Elbow Tap
Muscle: Legs
• Circuit: Dead Bug & Core Stability Circuit
#14
Dead Bug
Muscle: Core
• Circuit: Dead Bug & Core Stability Circuit
#15
Half Kneeling Lateral Weighted Ankle Mobilization
• Circuit: Dead Bug & Core Stability Circuit
#16
Trap Bar Jump Shrug
Muscle: Shoulders
#17
Push Press
#18
Partner Assisted Med Ball Plyo Press
