PT REPLACEMENT SESSION
Follow along warm-up (9 mins)
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!!