Wales strength and conditioning coach Bobby Stridgeon emphasises the importance of warming up before any excercise session (above) before going into detail on three sessions he has especially devised for 12-15yr-olds.

Session 1

Wales Women repesentative Manon Johnes illustrates the first session which includes squats, push-ups, high knees, plank, star jumps and lunges – while making sure she stays fully hydrated.

Session 2

Wales Women repesentative Kayleigh Powell test runs the second session which includes mountain climbers, running on the spot, squat jumps, burpees, shuttle runs and high knees.

Session 3

Wales and Scarlets scrum half Gareth Davies is ‘feeling and looking good’ after doing squats, bear crawls, planks, split squats, side planks and burpees in Bobby’s third session.