Tuck forward roll entry from an inclined bax shape from a low box top.
From a box shape, knees near the end of the incline/box top, hands on the mat, and arms straight.
Eyes watch hands.
Straighten legs to lift hips high while keeping arms straight.
With straight legs, walk toes forward to push shoulders in front of wrists.
Change eye focus to look at knees.
Drop head to push nose to knees.
Extend ankles to push off apparatus.
Roll forward along rounded spine and 'see legs straight'.
End in a long sit.
"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.