The day of the final fitness test has arrived. Sonja Moses, Nike trainer, knows the Selects have made great progress, but only one can earn the trip to the U.S.

As the girls arrive at Emirates Stadium, they’re definitely feeling the pressure. At this point there’s nothing more they can do - except perform.

The Selects are at the mid-way point of their Hard Corps training. By now, they’ve learnt firsthand that pain is definitely part of the game.

Since Sonja can’t be there to supervise their training, she gave each of the Selects a camera to record video updates on their progress. So, will they be looking to Sonja for support or sympathy? They should know by now which one they’ll get. It’s not called Hard Corps for nothing.

Keep tabs on the Hard Corps and to download the training programme click here.

One thing’s certain: Sonja Moses’ training programme is just as much about mental strength as physical strength. Not only do these exercises demand high levels of focus and concentration, they also require dedication and commitment.

From press-ups to planks to wall squats these exercises will help you improve your overall physical strength.

Keep an eye out for more training tips that Sonja passes on to the Selects.

Sonja Moses, Nike Master Trainer, has divided her Hard Corps training programme into two main areas of focus: speed and strength. For Speed, she’s developed a series of highly targeted exercises designed to help the Selects improve their quickness.

In this episode, the Selects learn the proper technique they’ll need to maximise every rep and set, and improve their speed results. Fast. These exercises are great and will help you keep your training fresh and exciting.

Keep an eye out for more training tips that Sonja passes on to the Hard Corps.