Lie on the floor on your back. Bend knees so that your feet are flat on floor and put tongue to the roof of your mouth to engage neck and upper back muscles. Hands on the side of head sit up by trying to row up the spine. Tuck chin into chest and curl the spine. Twist the left elbow to touch right knee and then right elbow to touch left knee. And curl back down keeping the chin tucked in. Lie down slowly. Then come up again but alternate which elbow touches which knee each time.
Full press ups, no knees down. A good press up is the opposite of a chest press, pressing the arms up from beside the chest rather than up by the shoulders
Side step facing the middle of the circle - is side stepping in a squat position with back straight, head up. This is a great warm up that doubles as fitness. Make feet fast in side step to wake the link between brains and muscles up. This exercise can be done multiple times within the warm up.
Use arms to help drive the knee up and simultaneously explode off the floor with the opposite leg and foot to gain as much height as possible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long distance. The explosive phase is the up, the recovery phase in-between.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."
The variety of sessions across sports - sometimes we steal session ideas from one sport and use them with another.
As we enter the business end of the competition, we take a look at the remaining eight teams and the key talking points surrounding each side.
Give it a try - it's better in the app