How to win those crunch games: Part Two

Whether it’s a title decider, cup final or relegation six-pointer, you won’t be at a loss with FFT’s five-step guide to sleeping, eating and mentally preparing for the big day

Avoid your hamstrings seizing up with a three-step workout from Simon Bitcon, Manchester City’s head of strength and conditioning
 
 
BRIDGE

Technique: Lie on your back with knees bent and feet flat on the floor, lift your hips up to create a straight line from knee to shoulder and then lower them back down to the start position.

More after the break

Reps: 3 Sets: 12
 
 
SINGLE LEG BRIDGE

Technique: Lie on your back with knees bent and feet flat on the floor, lift one knee to your chest, then lift your hips up to create a straight line from knee to shoulder. Lower your hips back to the start position.

Reps: 3 Sets: 6
 
 
QUADRUPED KICK-BACK

Technique From all fours, lift one foot up an inch then straighten it to create a straight line from shoulder to foot. Complete the exercise by bringing your leg back to the starting position.

Reps: 3 Sets: 12
 
Also see:
How to win those crunch games: Part One
How to win those crunch games: Part Three
How to win those crunch games: Part Four
How to win those crunch games: Part Five
Stay supple this summer

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