Fitness: Workouts

Damage limitation
Spine curls

Sets: 3 / Reps: 6

Tempo: 525
Start by lying on your back with your knees bent and your arms by your side. Lengthen the spine by drawing in the navel, take a deep breath and, while breathing out, curl your tailbone to lift your back off the floor one vertebra at a time. Return to the start the way you came and repeat the exercise.

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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.