Fitness /  Pre-Match Muscle Activation Session (10mins)

    • Description:

      Keep the core braced and consciously engage the glutes through each rep, being careful not to hyper-extend the back beyond a comfortable point at the peak of the movement

    • Exercise Notes:Work through 8 to 10 reps of hip raises, holding for a count of 2 at the top of each movement

    • Minutes on exercise:1:00

    • Description:

      Keep the movement slow and controlled, focusing on the engagement of the glute on the upper side of the body

    • Exercise Notes:Complete 10 reps on one side of the body, then turn over and complete a further 10 reps on the other side of the body

    • Minutes on exercise:2:00

    • Description:

      Work through the exercise as shown in the video, but holding for a count of 2 when the knee is raised to the chest, when the knee is flared to the side, and when the leg is extended out to the rear

    • Exercise Notes:Work through 10 circles on each leg, holding for a count of 2 at each of the 3 positions as outlined bove

    • Minutes on exercise:2:00

    • Description:

      Don't just 'balance' in the plank position, actively engage and contract throughout the body to hold a strong and stable position for the 30secs period

    • Exercise Notes:Hold the plank for 1 set of 30secs

    • Minutes on exercise:1:00

    • Description:

      Make the movements as explosive as possible, driving the hips forward to engage the glutes and get high in the jump. Take a second or two to reset the feet between each rep, don't just work continuously through

    • Exercise Notes:Complete 4 to 8 reps - the aim is to stimulate, not fatigue

    • Minutes on exercise:1:00