IF YOU DO ONE THING TODAY...

DO A LIZARD CRAWL

Lizard crawls are something that most of us do as a child when playing. Sadly, when we get older these basic movement exercises and movement patterns are rarely revisited – but they should be!

As a rugby player, I use lizard crawl in my conditioning sessions because it works all areas, especially your upper body and your core muscles.

The idea is to crawl forward without letting your knees touch the floor. Start with your hands and toes on the floor. Keep your back and bottom flat by tightening your core and glutes. Crawl forward on your right arm while bringing your left knee towards your left elbow. Shift your body weight on to your right arm and left leg, and crawl forward on your left arm and right leg. Stay as close to the floor as you can to work arms, back and core even more!

Your aim is to be dynamic and as fast as possible. Do 20 seconds running on the spot, 20 seconds of burpees, and then crawl as far as you can in 20 seconds.

Rest 60 seconds and repeat the whole circuit five times.