One or two legged squats.
Use a chair or something equivalent to keep your balance.
Do not bend any further than you would sit in a chair.
Do between 15-20 repetitions.
If it is easy to do 20 reps with the two-legged squat then move onto the single legged squat.
Ensure knees are in line with feet.
Keep upper body upright, do not just lean forward. Bend from the hips and knees
"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.