NF1 WORKOUT ROUTINE
HS Tennis 1.1
Duration
30 Minutes
Target Muscle
Legs
Total Movements
16 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (16)
#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
DB Forward Lunge
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#4
Cossack Squat
Muscle: Hips
• Circuit: Knee Hug & Lower Body Strength Circuit
#5
Side Plank Raise
Muscle: Core
• Circuit: Glute Bridge & Side Plank Raise Core & Balance Superset
#6
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & Side Plank Raise Core & Balance Superset
#7
Rocking Side Lunge
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#8
Air Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#9
Reverse Lunge
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#10
Alternating Dead Bug
Muscle: Core
• Circuit: Alternating Dead Bug & Body Saw Core & Balance Superset
#11
Body Saw
Muscle: Core
• Circuit: Alternating Dead Bug & Body Saw Core & Balance Superset
#12
Barbell Front Squat
Muscle: Legs
#13
DB Single Arm Row
Muscle: Back
#14
Barbell Hip Thrust
#15
Half Kneeling Woodchop
• Circuit: Half Kneeling Woodchop & KB Helicopter Forward Lunge Superset
#16
KB Helicopter Forward Lunge
Muscle: Legs
• Circuit: Half Kneeling Woodchop & KB Helicopter Forward Lunge Superset
