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

One more time. It's a repeat. 5 Reps level 3 arms & heel lifts 5 reps level 4 leg lift to table top or straight up 10 reps level 5 with leg lift and toe tap or lift lower x 3 each side 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 5 demo See suggested stretches video for the specific stretches. And lets have your updates! Even just a "done" or ✅ to let us know you're doing it. Shout if you need to. Russ

It's a repeat of yesterday: 5 Reps level 3 arms & heel lifts 5 reps level 4 leg lift to table top or straight up 10 reps level 5 with leg lift and toe tap or lift lower x 3 each side 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 5 demo See suggested stretches video for the specific stretches. And lets have your updates! Even just a "done" or ✅ to let us know you're doing it. Shout if you need to. Russ