NF1 WORKOUT ROUTINE
HS Tennis 1.2
Duration
30 Minutes
Target Muscle
Back
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
A Skip
• Circuit: A Skip Total Body Circuit
#2
Backward A Skip
• Circuit: A Skip Total Body Circuit
#3
A Side A Front
• Circuit: A Skip Total Body Circuit
#4
Lateral A Skip
• Circuit: A Skip Total Body Circuit
#5
Low Knee Carioca
• Circuit: A Skip Total Body Circuit
#6
Seated Supinated Grip Pulley Row
Muscle: Back
• Circuit: A Skip Total Body Circuit
#7
Drop Catch
• Circuit: A Skip Total Body Circuit
#8
Lateral Step Rotational Med Ball Throw
Muscle: Back
• Circuit: Lateral Step Rotational Med Ball Throw & Lateral Bound Superset
#9
Lateral Bound
• Circuit: Lateral Step Rotational Med Ball Throw & Lateral Bound Superset
#10
Hang Clean High Pull
#11
Half Kneeling Pallof Hold
#12
Standing Barbell Overhead Press
Muscle: Shoulders
#13
Med Ball Hip Throw
Muscle: Back
• Circuit: Med Ball Hip Throw & Trap Bar Jump Shrug Superset
#14
Trap Bar Jump Shrug
Muscle: Shoulders
• Circuit: Med Ball Hip Throw & Trap Bar Jump Shrug Superset
