Fitness: Workouts

Damage limitation
Jump and sprint

Time: three one-minute sets
Jump off a bench and, while you’re in mid-air, get your training partner to either signal or shout which direction they want you to run in once you land. Land on both feet at the same time, bending the knees as you do so to absorb the shock and then sprint off for 20 strides before sprinting back and repeating the exercise.

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DAMAGE LIMITATION

BACK

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Sets: 3 / Reps: 6

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Sets: 3 / Reps: 10

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Sets: 3 / Reps: 8 Each Side

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Sets: 3 / Reps: 15 Each Side

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Single-leg hop

Sets: 3 / Reps: 5 Each Side

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Jump and sprint

Time: three one-minute setsJump off a bench and, while you’re in mid-air, get your training partner to either signal or shout which direction they want you to run in once you land.