Lower back is the pivot - press it into mat.
From dish shape push heels down and chest up.
Then lift toes and pull back of neck down.
Pull tummy in to maintain tension.
"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.