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The 20-minute core workout that will have you feeling it

Get on the floor.

ARE YOU FED up of the same convoluted core routine? Are your core exercises snuggled away neatly at the end of your session when you’re too tired and lacking motivation for them to really make a difference? Try this 20-routine to blast away abdominal fat and reveal what really lies beneath.

Okay, so before you get the wrong idea that this routine – and this routine alone – will give you a six-pack, it won’t. The saying goes that ‘abs are made in the gym and sculpted in the kitchen’, so while this routine will definitely take you part of the way to the Matthew McConaughey body you’ve always wanted, there’s more to it than just that. More on that later. For now, grab an exercise mat.

Before you start it’s perhaps a good idea to do a brief warm-up like running on the treadmill for a few minutes or if you’re at home, up and down the stairs 10 times. This just elevates the heart rate and prepares your body for the hell that’s about to be unleashed.

It’s also a good idea to stretch for 10 minutes. Again, this is to prepare your body for the exertion of the next 20 minutes. Foam rolling for a similar period of time is also advisable. The most important muscles to stretch are the hip flexors, hamstrings, calf and lower back muscles.

What you need is very little. In fact, an exercise mat and around a foot radius around you when lying down.

The structure of this is broken down into four distinct core exercises; reverse crunch, leg raises, bicycle kicks, crunches.

So, you will do 30 reverse crunches, immediately followed by 30 leg raises, immediately followed by 30 bicycle kicks and lastly, 30 crunches, immediately. This completes one set. In total, you will do six sets. You will take a break after two sets, but for no longer than one minute. During the break you’ll stretch your hip flexors and hamstrings. Not send tweets.

Reverse Crunch

Starting position Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Action Pull knees in toward chest and hold for 2 seconds. Inhale, and slowly lower legs back to starting position.

Special Instructions Don’t use your momentum to swing your legs up. Try to keep the motion controlled by your abs.

Leg Raise

Starting position Lay down with your hands to your sides for support.

Action Raise your legs so they are off the ground, keeping the abs tight. Slowly raise your legs 90 degrees, contracting the abdominal muscles. Slowly return to starting position. Do not touch the floor with your feet.

Special instructions Keep your back flat on the floor during this exercise. If you experience lower back discomfort, discontinue this exercise.

Bicycle kick

tumblr_m12djjja811rqr5zko1_250

Starting position Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.

Action Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg. Switch sides, bringing the left elbow towards the right knee.

Special instructions Do not put pressure on your neck muscles.

Crunch

Starting position Lie on the floor and raise your legs so the shins are parallel with the floor, crossing feet at the ankles.

Action Place your hands behind the head for support, but avoid pulling on the neck. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.

Special instruction Avoid pulling on the neck. This exercise is about the core muscles only.

A few things

  • You must not take more than a one-minute break after the first two sets.
  • The exercises will hurt during and definitely afterwards.
  • As you progress, take less of a break after every two sets and try to break 18 minutes. Aim for a set every three minutes.
  • To reveal the core muscles that everyone has, cardio must also form a part of the training schedule, be it running or cycling or swimming or cross training. When this ‘belly fat’ is stripped away, the core muscles will reveal themselves.

Have you and your fittest friends got what it takes for the No Limits Gym Challenge?

The weekly training plan that will buy you a ticket to the gun show

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    Mute john fleming
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    Apr 18th 2019, 7:40 PM

    no Conway is the man. fast can tackle & safe hands under a high ball

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    Mute Anthony
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    Apr 18th 2019, 9:02 PM

    @john fleming: shtop.

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    Mute Ravensburger
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    Apr 18th 2019, 10:57 PM

    @john fleming: Ha ha ha

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    Mute Rudiger McMonihan
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    Apr 18th 2019, 7:14 PM

    He’s too dangerous a finisher to take off the wing. I’d like to see Stockdale-Lowe-Larmour next season

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    Mute Bluepoolroad
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    Apr 18th 2019, 7:22 PM

    @Rudiger McMonihan: Lowe is qualified?

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    Mute Paul Pogba
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    Apr 18th 2019, 7:24 PM

    @Rudiger McMonihan: that would be a ridiculous backline

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    Mute John John
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    Apr 18th 2019, 7:35 PM

    @Rudiger McMonihan: oh Jesus Christ !!!!

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    Mute Rudiger McMonihan
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    Apr 18th 2019, 7:54 PM

    @Bluepoolroad: after the world cup

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    Mute Eddie Hekenui
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    Apr 18th 2019, 8:25 PM

    I think it’s November 2020 before he qualifies

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    Mute Padraic Burke
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    Apr 18th 2019, 8:43 PM

    @Rudiger McMonihan: Keith Earls won’t be pushed out that easily.

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    Mute Anthony
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    Apr 18th 2019, 9:01 PM

    @Rudiger McMonihan: Jesus did earl’s steal your wife or something

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    Mute Baz Dunne
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    Apr 18th 2019, 9:52 PM

    @Padraic Burke: Earls isn’t half the player that Lowe is.

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    Mute Rudiger McMonihan
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    Apr 18th 2019, 10:53 PM

    Earl’s is much older and in a years time it is unlikely that he will still be the best winger. If he is then fair play to him. I hope I’m proven wrong!

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    Mute Anthony
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    Apr 18th 2019, 10:57 PM

    @Baz Dunne: your right. He’s twice the player.

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    Mute Martin Quinn
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    Apr 19th 2019, 1:06 AM

    @Anthony:

    For Leinster the qualification of Jamison Gibson-Park at the end of 2019 will mean J Lowe should become a regular because that 2 into 3 problem will be gone. But it will not be till next year that he could qualifie (if he wants to go for a place in the Ireland setup)

    A fine player but Earls is the man !!

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    Mute Richard James
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    Apr 19th 2019, 3:50 AM

    @Baz Dunne: And you’re clearly not half the expert you think you are.

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    Mute BMJF
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    Apr 19th 2019, 9:16 AM

    @Bluepoolroad: yes Lowe can play I. Next 6nations I think … has to be in the mix as does Adam Byrne I think if he keeps progressing post the Kearney, Earls era

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    Mute southside
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    Apr 18th 2019, 7:51 PM

    Is there anything to be said for Simon Zebo?

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    Mute Baz Dunne
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    Apr 18th 2019, 7:58 PM

    @southside: No

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    Mute Rudiger McMonihan
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    Apr 18th 2019, 8:11 PM

    @southside: if he comes back then absolutely

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    Mute T Meister
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    Apr 18th 2019, 8:26 PM

    @Rudiger McMonihan: Zebo shouldn’t have to come back to qualify. He is 1/2 French and has chosen to experience that culture. Should that restrict his eligibility?? NO
    Bad example but Imagine telling Irish soccer players plying their trade in England you need to play in the league of Ireland.
    Zebo record try scorer for Munster
    Was on shortlist in his 1 season for Top 14 player of the year. Of course he should be considered.

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    Mute Chris Mc
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    Apr 18th 2019, 8:29 PM

    @southside: yeah get lost Simon

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    Mute Anthony
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    Apr 18th 2019, 9:04 PM

    @T Meister: yes it most certainly should restrict it. We need to protect our provincial game because at the moment it’s working. Look at how bad the French team are because they have no control over french club players

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    Mute Baz Dunne
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    Apr 18th 2019, 9:53 PM

    @T Meister: I can’t believe we’re STILL having the Zebo conversation.

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    Mute The Great Unwashed
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    Apr 19th 2019, 12:05 AM

    @Anthony:
    So should Sexton have been dropped too?

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    Mute Martin Quinn
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    Apr 19th 2019, 1:11 AM

    @The Great Unwashed:

    Different times my friend and all gone over many many times .

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    Mute T Meister
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    Apr 19th 2019, 9:25 AM

    @Anthony: FREEDOM of choice for ALL.
    Best players who qualify for this country should be considered. Provinces should stand on their own merits encourage Irish players to stay but not the detriment of the National Side being able to choose The Best 15.

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    Mute The Great Unwashed
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    Apr 19th 2019, 9:51 AM

    @Martin Quinn:
    Not different times at all. The ‘rule’ applied to players before Sexton and after Sexton, so why didn’t it apply to Sexton himself?
    You can’t have a policy and then choose to disregard it when it’s inconvenient – either it’s the policy or it isn’t.

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    Mute Chris Mc
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    Apr 19th 2019, 9:58 AM

    @The Great Unwashed: maybe you should change your name to the great uneducated, this was enforced because of sexton.

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    Mute The Great Unwashed
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    Apr 19th 2019, 2:07 PM

    @Chris Mc:
    What does that even mean? The policy was there long before Sexton moved to Racing, so why wasn’t it applied to him as it was applied to other players who moved overseas?

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    Mute ©️⚙️NNA©️HT6️⃣6️⃣
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    Apr 19th 2019, 3:00 PM

    @The Great Unwashed: I know the reason as you certainly do by the question you asked and for THIS reply to be published this is all I can say.

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    Mute Paddy Waggon
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    Apr 18th 2019, 7:24 PM

    No.
    His a winger.
    Stick to players playing in there natural position. Instead of fannying about.

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    Mute Kevin Donnelly
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    Apr 18th 2019, 9:18 PM

    @Paddy Waggon: played u20 at full back and pretty impressive at that

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    Mute Paddy Waggon
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    Apr 18th 2019, 10:06 PM

    @Kevin Donnelly: why was he moved to the wing so .

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    Mute Dino Baggio
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    Apr 18th 2019, 10:23 PM

    @Paddy Waggon: To get game time in a position which is not as challenging for a young inexperienced player. He will be Ulster’s 15 for years to come imo

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    Mute Declan Snow
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    Apr 18th 2019, 7:39 PM

    Even though his defence has improved over the past 12 months, it remains the weakest part of his game. At 15 he could be exposed by all of the open ground as opposed to being able to use the touchline as an extra defender. It could improve for pro14 level but I don’t think he could manage international.

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    Mute Daragh O'Brien
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    Apr 18th 2019, 11:12 PM

    @Declan Snow: It’s his defensive positioning and reads that have let him down, rather than his tackle technique. At 15 he’ll only really be needed to shut someone down when they break the line and he has the speed to do it. Would really like to see him there.

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    Mute Baz Dunne
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    Apr 18th 2019, 7:57 PM

    The thoughts of a Stockdale, Lowe, Larmour back 3 going into the next world cup cycle is mouth watering!

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    Mute Aaron Tynan
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    Apr 18th 2019, 7:21 PM

    I’d prefer to see Larmour getting some serious game time back there!

    He needs to be given a few games on the run

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    Mute Bluepoolroad
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    Apr 18th 2019, 7:24 PM

    @Aaron Tynan: In what aspect(s) of his game is Jordan better than Jacob?

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    Mute John Keenan
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    Apr 18th 2019, 7:39 PM

    @Bluepoolroad: actually grounding the ball for one

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    Mute Graham O'Hara
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    Apr 18th 2019, 10:20 PM

    @John Keenan: savage

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    Mute Stephen Foster
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    Apr 18th 2019, 10:28 PM

    @John Keenan: that was harsh now in fairness.

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    Mute Biscuits Patinkin
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    Apr 18th 2019, 10:39 PM

    @Stephen Foster: funny tho

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    Mute The Great Unwashed
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    Apr 19th 2019, 12:06 AM

    @Bluepoolroad:
    Knowing when to pass.

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    Mute Brian O'Driscoll
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    Apr 19th 2019, 1:14 AM

    I think everyone is forgetting about Addison. I think he will have a say in that back 3 over the next 4 – 8 years.

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    Mute Bungee Aky
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    Apr 18th 2019, 8:11 PM

    Stockdale can’t / won’t pass.
    You need a 15 that can pass.

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    Mute Ian Frizzell
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    Apr 18th 2019, 8:44 PM

    @Bungee Aky: so Rob Lyttle got the ball by telepathy on Friday night?

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    Mute Bungee Aky
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    Apr 18th 2019, 9:03 PM

    @Ian Frizzell: you said it

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    Mute Kazoochka
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    Apr 18th 2019, 9:11 PM

    @Bungee Aky: Rob “Straightens the line” Kearney never saw a ball he couldnt run into the first chaser with

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    Mute Kevin Donnelly
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    Apr 18th 2019, 9:20 PM

    @Bungee Aky: Kearney is knowing for his passing rather than his running into contact ;-)

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    Mute Richard James
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    Apr 19th 2019, 3:53 AM

    @Bungee Aky: also a dodgy defender

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    Mute Richard James
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    Apr 19th 2019, 3:54 AM

    @Kevin Donnelly: In what alternate universe is that true?

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    Mute Malachy Guilfoyle
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    Apr 18th 2019, 8:43 PM

    I never feel confident that he will catch a high contested ball in game.

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    Mute Macca
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    Apr 18th 2019, 7:48 PM

    The question is, who will be fb come world cup

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    Mute Rochelle
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    Apr 18th 2019, 10:07 PM

    Henshaw is our best natural fullback, I hope Joe sticks with him in the warm ups.

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    Mute Kazoochka
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    Apr 18th 2019, 10:44 PM

    @Rochelle: showed against england he has almost no positional sense to defend the chip over the top. If he isnt playing 15 for leinster (he wont be) its a non runner for Ire

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    Mute Ravensburger
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    Apr 18th 2019, 10:58 PM

    @Rochelle: He is in his hoop

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    Mute Dino Baggio
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    Apr 18th 2019, 11:03 PM

    @Kazoochka: bovine excrement! He covered as well as anyone would have with that defensive set up. Even with the tweaks that followed RK with all his experience was caught several times v Italy. Give players that much time to look up and pick and choose their kicks and with nobody else dropping into the backfield the best 15 in the world would have struggled. England just out gunned us tactically and broke our defence down, I wouldn’t go pointing the finger at any one player.

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    Mute Chris Mc
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    Apr 19th 2019, 10:01 AM

    @Kazoochka: both Earls and Stockdale made horrible calls in the game and expecting an full back to read those is a bit much.

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    Mute Jim Lynch
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    Apr 18th 2019, 9:55 PM

    Larmour is prob next in line, he still has a lot of learning to do in my opinion. There are a lot of times in games where his decision making with ball in hand gets him (team) in trouble. No doubting his ability but sometimes he should just take the direct line of contact and get go forward rather than trying to jink statically around guys and then get pushed back a few meters

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    Mute Gavin Mitchell
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    Apr 18th 2019, 7:19 PM

    Well itd be interesting. Hes a tall lad so fielding wouldnt be an issue. In terms of speed hes very quick as well. But is he too tqll that hes an easier target?

    Worth a try at least.

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    Mute Anthony O Connell
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    Apr 19th 2019, 9:26 AM

    I’d much rather keep him on the wing. It’s a pity Haley has taken the fullback position at Munster as I believe Conway is our best all rounded fullback in the country. While larmour and Addison have still to add to their game, I believe Conway has all the right attributes to make a top quality fullback at international level.

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    Mute Chris Mc
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    Apr 19th 2019, 10:03 AM

    @Anthony O Connell: Conway has never really claimed the Munster 15 shirt and always seems to be injured when the internationals come around. He’s no spring chicken either.

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    Mute Mick O'Shea
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    Apr 19th 2019, 11:23 AM

    You shut up.
    I’m Eoin McLove.
    I can do what I lie!

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