I hope you've had a great one 😊

The crazy part is, I've blown what I said here out of the water. I made this video when I first launched, I'd had incredible progress with my back pain, was back at rugby, lifting weights etc. I'd left my 14 year career to become a self employed instructor helping people overcome back pain and much more. A massive risk for many reasons, not least that my other half had left her job at a BIG pay cut as we were planning to have a baby, AND we had just basically doubled our mortgage. All at once. And even with all that I knew it was worth the risk. The madness is that the results I speak about in that video, which I filmed when I was around 34 in May 2020 (another major factor, Covid lockdown after 7 months self employed) - the madness, is that those results are old news. Now at 40 I lift way heavier, my mobility is better, and I have less pain than ever. Please let this give you hope that, if you are struggling with back issues or anything else, you can absolutely improve your situation 💪 Here to help if you need anything!

What are you going to focus on over this coming week to try and stay reasonably on the wagon, despite for many, this being the most indulgent time of year? 🥑 Good food choices 💦 Adequate hydration 🏋‍♂️ Keeping up activity levels 💤 Getting adequate quality sleep ❓️ Something else? Let us know in the comments 👇 Make your commitment realistic and achievable. Don't over commit as this often ends in disappointment. Not sure? Give me a shout I'll be happy to help. Russ

5 reps level 3 with heel lifts 5 reps with leg lifts 4 reps with leg lift & toe tap or lift lowers x 3 6 Advanced bridges fully on one leg (3 x each leg) Stick to a level, range of motion, and repetitions that are good for you - listen to your body. Maintain focus on controlled, slow, strong form - glutes and core all the way up AND down. Click here for the level 6 demo See suggested stretches video for the specific stretches. And lets have your updates and any feedback for the challenge overall. What was tough, have you noticed any benefits from completing the challenge. Even building the habit of taking time to specifically move each day is a massive win and worth celebrating 👏👏👏 Well done for completing the challenge, I hope you enjoyed it and have felt a benefit. More challenges coming soon! Keep moving. Russ

The final progression! 2 Days of 20 reps per day – Working up to Level 6 ADVANCED 5 reps level 3 with heel lifts 5 reps with leg lifts 4 reps with leg lift & toe tap or lift lowers x 3 6 Advanced bridges fully on one leg (3 x each leg) Stick to a level, range of motion, and repetitions that are good for you - listen to your body. Maintain focus on controlled, slow, strong form - glutes and core all the way up AND down. See suggested stretches video for the specific stretches. Click here for the level 6 demo See suggested stretches video for the specific stretches. Let's have your updates in the comments 👇 – let us know how you are getting on! Shout with any questions at all! Russ