Hey Ageless Runners! We are halfway through the week, and today we continue our streak of 50-second holds. Yesterday we focused on the hips; today, we focus on The Core-Glute Bridge. When you hold a plank for nearly a minute, your body tries to find "shortcuts" to save energy. Usually, that means your core shuts off and your hip flexors take over. We need to stop that to protect your lower back! ✅ TODAY'S MISSION: Day 17 • Hold Time: 50 seconds • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: The Posterior Pelvic Tilt To ensure your abs are doing the work (and not your spine), you need a slight "tuck" of your pelvis. Mental Cue: Imagine you have a tail and you are trying to tuck your tail between your legs. This movement automatically flattens your lower back and forces your deep core and glutes to fire together. If you feel a "burn" in your abs rather than a "pinch" in your back, you’re doing it perfectly! Drop a "DONE" when you’ve finished your 3 sets. Question: On a scale of 1-10, how much harder does the plank feel when you focus on that "tail tuck"? 👇

Good Monday Ageless Runners! Welcome to Week 3! You finished Week 2 strong yesterday by successfully locking in the 45-second hold. We still have new people joining is so that is great to see. The hard work pays off today as we push our core endurance to a new milestone: we break the 50-second barrier! This duration is where your long-run stability is truly forged, preventing that critical late-run form breakdown. ✅ TODAY'S MISSION: Day 15 • Hold Time: 50 seconds (Our longest hold yet!) • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: Shoulder Stabilization As the hold gets longer, avoid sinking into your shoulders. This is inefficient and reduces core tension. Mental Cue: Actively push the floor away with your forearms and elbows. Engage your chest muscles as if you are pushing a ball away. This creates a steel bridge from your shoulders to your toes! Drop a "DONE" when you have reached 50 seconds! How does hitting this Week 3 milestone feel? 👇

Hey Ageless Runners! Well done! You've closed out the week with two strong days at 45 seconds. Today is Day 14, the final day of Week 2, and we are cementing the 45-second hold as our new baseline. Next week, we are going to break the 50-second barrier! Make sure you finish today with perfect form. ✅ TODAY'S MISSION: Day 14 • Hold Time: 45 seconds • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: The Breathing When you hit the 30-second mark, you often subconsciously hold your breath. This makes the exercise harder. Mental Cue: Keep breathing calmly and deeply through your nose. A calm breath soothes your nervous system and tells your body the position is manageable, helping you power through those final 15 seconds. Drop a "DONE" when you have completed your three sets! Let us know how your breathing felt today! 👇