Fitness /  Core Session 1 (15mins)

    • Description:Keep core straight and strong upon full extension, and don't let hips excessively raise or sag during roll-in. For second and third sets, work with a twist bringing knees out to the side

    • Exercise Notes:3 sets of 10 reps (sets 2 & 3 with twist) -1min rest between sets

    • Minutes on exercise:4:00

    • Description:Keep elbows tucked in, and ensure body is rotated round as far as possible for each rep.

    • Exercise Notes:3 sets of 18 to 20 reps -2min rest between sets

    • Minutes on exercise:4:00

    • Description:Use the rotation in the core area to drive the throw, think of a rugby pass type action but with less arm involvement. Medicine ball should be between 3kg and 5kg.

    • Exercise Notes:2 sets of 8 reps (each side), with 1min rest between sets

    • Minutes on exercise:5:00

    • Description:

      Make the rotation and throw smooth in time with the lunge, as opposed to just twisting at the end of the movement.

    • Exercise Notes:3 sets of 8 reps each leg, with 1min rest between sets

    • Minutes on exercise:4:00