It has 3 workouts areas, all of which you can edit.

Inspiration

1) Chest and Upper Back

2) Shoulders and Arms

3) Legs and Lower Back.

Also it has entries for the date, reps and weight. Again all editable.

Feel free to use it for whatever you want but please let people know where you got it.

Download it here.

Finally after visiting a Physiotherapist I discovered that the problem was simply a weak core. As I sit at a desk pretty much all the muscles that support my back were very weak. My Physio gave me 4 simple and easy exercises to do each day which have totally fixed my back. I’ve shared them with a number of people who also have bad backs and the results have been 100% positive.

I’m including instructions below in the hope that they will help other people as much as they’ve helped me.

Hip Flexor Stretch

Step forward with your right foot while keeping your left knee on the floor. Put your hands on top of your right thigh. Slide your back leg behind you until you feel the stretch in the front of the hip. To intensify the leg stretches, push your hip forward, straighten your body, and put your hands on your front knee. Hold for 10-12 seconds and then change sides.

Do this 2 times (Twice each side)

Seated Russian Twist

Sit on the floor with knees bent like in a “sit-up” position. The feet should be kept together and slightly above the ground (10cms). The torso should be kept straight with the back kept off the ground at a 45 degree angle. Arms should be held together away from the body in a straight fashion and hands kept locked together like a ball or one can hold a weight to increase the difficulty. Next, the arms should be moved from one side to another in a twisting motion, with each swing to a side counting as one repetition. Twist around as far as possible and touch your hand on the floor. HKeeping your feet off the ground at all times.

(Do 2 twists, then hold for two seconds facing forward, then do 4 twists and hold for 4, then 6, 8 and so on. Try and reach 12)

Do this exercise twice. When you can easily reach 12 add a weight.

Toe Touch Sit ups

Sit with your legs crossed at the ankles and pointing towards the ceiling. Do 12 sit-ups touching your toes at the top of each sit up. Do 12 sit-ups.

(Repeat twice)

Reverse Trunk Twist

Lie on the floor with your back relaxed and your arms out to the sides forming a “T” with your body. Extend your legs straight up in the air so your hips form a 90-degree angle with a slight bend in your knees. Lower your legs toward one side, keeping your feet together and your back on the floor. Stop at the limits of the strength of your abdominal and oblique muscles. Slowly return to the starting position. Repeat on the other side.

Do 2 sets of 12.

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Well using a Virtual Private Network (VPN) you can fool RTÉ Player into thinking you are in Ireland. Or any country in the world in fact. And it couldn’t be simpler. You download the VPN Client onto your laptop, select the country you want to appear to be and in that’s it. Simple!

How does it work? Well VPN guys have a server in Dublin that will go to RTÉ Player and get the match for you. Then it sends it over to Canada to your computer.

An added advantage is that you can select the UK to watch Soccer on BBC Player, or USA to use US Netflix (which is much better than Canadian Netflix) or whatever else might be restricted in Canada (such as downloading torrents of your favourite shows). It can fool any software into thinking you are in a different country.

A quick search online give you a number of options such as surfbouncer.com, vpntraffic.com, overplay.net or ukproxyserver.co.uk. All of these allow you to pretend you are in Ireland for between 5 and 10 bucks a month.

You’ll never have to miss another episode of Republic of Telly again. And it’ll be great to hear Hook and Pope arguing during the World Cup.

HTML Link

ICS Link

All data taken from the Rugby World Cup Website