also in the morning to get the bonuses i do 2 sessions of a mix of exercices with a condition lost of 6,5% to 7,5%...with videos (when they available ), bettween games only if the plaeyrs condition is not low ( bellow 40%) i do especific sesseions with atack possitions with the red tab exercices and defense positions with the green tab exercices...never do the blue tab exercices in this situations....