Fitness: Workouts

Damage limitation
Plank back raise

Sets: 3 / Reps: 10

Get into the plank position then raise your back and shoulder blades towards the ceiling. On a count of three, lower yourself so you’re as close to the floor as possible. Return to the start and repeat the exercise without pausing, making sure that you breathe steadily throughout.

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DAMAGE LIMITATION

BACK

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.