Fitness: Workouts

Damage limitation
Single leg lunges

Sets: 3 / Reps: 15 Each Side

Stand on the ball of one foot with the other foot resting on a bench. Keeping the heel of your standing leg off the ground, sink down into a modified lunge. Return to the start and repeat the exercise on the same side.

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DAMAGE LIMITATION

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Spine curls

Sets: 3 / Reps: 6

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Plank back raise

Sets: 3 / Reps: 10

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Unstable single-leg squats

Sets: 3 / Reps: 8 Each Side

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Single leg lunges

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.