NF1 WORKOUT ROUTINE
HS Basketball Lower Prehab 1.2
Duration
30 Minutes
Target Muscle
Glutes
Total Movements
14 Exercises
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Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (14)
#1
Glute-Piriformis Foam Roll
Muscle: Glutes
#2
Quad Foam Roll
Muscle: Legs
#3
Adductor Foam Roll
Muscle: Legs
#4
Calf Foam Roll
Muscle: Legs
#5
Anterior Tibialis Foam Roll
Muscle: Legs
#6
Knee Hug
Muscle: Hips
• Circuit: Knee Hug & Lower Body Strength Circuit
#7
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#8
Helicopter Lunge
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#9
Cossack Squat
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#10
Hatfield Squat
Muscle: Legs
• Circuit: Glute Bridge & Hatfield Squat Lower Body Superset
#11
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & Hatfield Squat Lower Body Superset
#12
Leg Raise
Muscle: Core
• Circuit: Air Squat & Lower Body Strength Circuit
#13
Air Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#14
Banded Reverse Lunge To Contralateral Row
Muscle: Back
• Circuit: Air Squat & Lower Body Strength Circuit
