Self Assessment | Nxft Online Fitness

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Try our general self-assessment. Input your results and Alex will reach out with some feedback to get you started.

Deep Squat test *

0 - this is painful and it's stopping me from doing it

1 - I can't do this but it is not painful.

2 - I can nearly do this but not quite

3 - I can do this!

Overhead Squat test *

0 - this is painful

1 - this isnt painful, but I can't do it

2 - I can nearly do this

3 - I can do this

Standing Hinge *

0 - This is painful

1 - This is not painful, but I can't do it.

2 - I can nearly do this

3 - I can do this

Single Leg Hip Hinge *

0 - this is painful

1 - I can't do this, but it is not painful

2 - I can nearly do this

3 - I can do this

In Line Lunge *

0 - This is painful and I can't do it

1 - This isn't painful, but I can't do it

2 - I can nearly do this

3 - I can do this

Plank for time *

0 - This causes me pain and I cannot do it

1 - less than 45 seconds

2 - 45-90 seconds

3 - 90-120 seconds

Wall Sit for time *

0 - This is painful and I can't do it

1 - 0-45 seconds

2 - 45-90 seconds

3 - 90-120 seconds

Superman for time *

0 - This is painful and I cannot do it

1 - 0-45 seconds

2 - 45-90 seconds

3 - 90-120 seconds

Nice job!

I'll get back to you with my recommendations as soon as I've reviewed your results.

-Alex-

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