From long sit pull heels to bum, chest to knees.
Grasp shins and squeeze.
Roll backwards down spine.
Pull heels down to roll back up the spine.
Pull on shins throughout.
"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.