A core, hip flexor and abdominal exercise
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
Lay on the ground. Keep your legs straight. Lift your legs and do horizontal scissors. Make sure that lower back is touching the ground.
The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time. Tummy facing the ground, tummy and bum tight. Don't let head drop try to keep a straight line from base of head to coccyx.
A side plank, this is essentially the same as a regular plank but you are on your side with you weight on just on arm. Keep your body in a straight line the same as you would on regular plank. Keep everything tight.
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.
"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