NEX - PT Replacement (no equipment)

A1: Lean forward push-ups

3 x 8-10 reps

Lean as far forward as you can while still getting at least 8 reps! Turn the hands to face outwards to avoid any issues with the wrists.

A2: Supine Nerve Flossing

3 x 10 reps each side

Getting into the hamstrings, keep the foot flexed throughout.

B1: Quad Stretch

Once through each side:

30s passive, 30s pushing foot into the wall, 10s pulling. Finish with 10-60s passive if you can.

Just go with level 1 and try to create the most intense stretch possible through the quads. To do this tuck your hips (Posterior Pelvic Tilt) and try to square them up.

C1: Long Lunges

3 x 10 reps

You love it! Keep the hips low and make sure you lock out the back leg on each rep.

C2: Pec Stretch

3 x 30s each side

Hunt for a good stretch through the pec and possibly bicep. Pick the version that gives you the biggest stretch sensation. If there is pain in the elbow bend it just a little bit.

D1: Tides

2-3 x 90 seconds work

Put on a timer and GO. Try to get as much of the back opened up and firing as you can.

D2: Seated Pretzel

2-3 x 30s each side

A little time to get into the good bit of your hips!!