Here we goooo! 2 Days of 20 reps per day – Level 1 20 reps Simple Shoulder Bridge. Focus on controlled, slow, strong form! Click here for the level 1 demo See suggested stretches video for the specific stretches. Stick to a level, range of motion, and repetitions that are good for you - listen to your body. I’d love it if you could post your updates in the comments 👇 even just a "done" or ✅ – let us know how you are getting on! Shout with any questions at all! Russ

Good morning! What is your one focus for the week? Just pick one thing and go at it as a priority. 🍫 Maybe it's ruling out any poor food choices until the weekend? 💧 Getting in enough water 🏃‍♂️🏃‍♀️Making sure that run happens regardless of the weather 💊 Keeping a solid exercise routine to beat your back pain Whatever it is, make your commitments in the comments and it will be much more likely to happen. Not sure what it should be? Lets chat, send me a DM and we can look at your goals VS your plan/actions 👏 Aaaaand, the 14 day Shoulder Bridge Challenge begins Friday! This is all about progressing one exercise over a period of time, it's a fun and quick challenge where you can work to your own level, seeing definite progressions over the course of the challenge 🙌 Shoulder bridges are brilliant for your back, knees, hips and glutes, mobility, posture and more. Thursday I will post the intro video, and then from Friday, there will be a daily morning (UK GMT) post in the group with the days challenge video and outline. I will be in touch after this challenge to get some feedback on a NEW live challenge coming soon. Keep moving, Russ

Let us know in the comments 👇 Crucial part for me today is a walk. 🚶‍♂️ Monday I breakfast with my 2 toddlers while the other half gyms early doors. Carnage. Then I work 💻 I instruct 2 sessions today so it's a must I get in at least half hour walk before the first session. Puts me mentally and physically in the right place. Walking is also a recognised back pain intervention. So many benefits. Whatever you're planning, get in some movement, and have a graat start to the week!

We want to see your pictures or gifs (comments also fine) sharing how your Sunday is looking. And let us know how you've got on this week with your one big goal you set out to achieve, in the comments too 😎 We headed out for a fresh morning walk to the local arboretum 🌳

Fully in to the weekend now! How's that looking against your goals? Are you still making all the right choices? If you need something to pull you back on track use this thread to post your commitment 👇 PS also let us know if you're doing anything fun 😀