DAY 12 - ABVENT CHALLENGE • 10 x Knee to opposite elbow plank (each side) 10 x Supine air presses 10 x Patrol boats (each side) 10 x Hollow body kicks (Each leg) 10 x 1/2 V-Sit extensions • Today is day 12 of the #abventchallenge18 and your half way mark! (or is it???) this is one of the hardest sessions yet so take your time and embrace the burn! • Start in plank, with the fingers spread and the palms flat on the floor. Keep the arms straight and send the scapula in the direction of the greatest resistance (the floor / protraction) • From here initiate the movement from the lower core (centre) and drive the knee diagonally across to the opposite elbow. Exhale as you contract inhale as you lengthen the abdominal cavity. • Complete 10 on one side before switching to the other. • As soon as you have finished … add on the previous days repetitions (8 + 9 + 10 + 11) as shown in the video. • Tag us and use the hashtag #abventchallenge18 for a chance to win some @break_point_uk merchandise. • For more information on Prime Evolution … follow the link in our bio and use the code ABVENT18 to get £69 off Prime Evolution 1 and £140 off the Prime Evolution Bundle rrp!

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DAY 11 - ABVENT CHALLENGE • 10 x Supine air presses 10 x Patrol boats (each side) 10 x Hollow body kicks (Each leg) 10 x 1/2 V-Sit extensions • Today is day 11 of the #abventchallenge18 and as you have noticed … things are getting harder … stick with it and maintain good form throughout, you are nearly at the half way mark!! • Lie on the back and bend the knees to around 90 degrees with the feet flat on the floor. • Raise the hands directly above the shoulders - as if you are pressing a pane of glass up into the air. • Then imagine you are peeling your back off the floor from the shoulders down to the top of the lumbar spine. Pause here before slowly unpeeling back to the floor. Keep the lower back pressing down into the floor at all times to maintain core engagement. • Repeat for 10 repetitions, then add on the previous days repetitions as shown in the video. • Tag us and use the hashtag #abventchallenge18 for a chance to win some @break_point_uk merchandise.

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DAY 10 - ABVENT CHALLENGE • 10 x Patrol boats (each side) 10 x Hollow body kicks (Each leg) 10 x 1/2 V-Sit extensions • Today is day 10 of the #abventchallenge18 and we throw in 10 repetitions of patrol boats on each side. If you find this too hard, reduce the rep ranges down to 5 and complete two sets on each side. Form is paramount so try and go slow and focus on technique over speed. • Start in a 1/2 V-sit position with the feet off the floor. Interlink the fingers with the arms and forefingers together, pointing diagonally to the right, arms level with the shoulders. Squeeze the knees into the left tricep as you exhale. • Inhale and start to extend to the low boat position, bringing the arms to the centre pointing down at the toes. Make sure the limbs are extended fully, keeping the knees, feet and toes together. • Repeat for 10 repetitions on the right before switching to the left side. • After this add on the previous days repetitions (days 8 and 9) as shown above and in the video. • Tag us and use the hashtag #abventchallenge18 for a chance to win some @break_point_uk merchandise. • For more information on Prime Evolution … follow the link in our bio and use the code ABVENT18 to get £69 off Prime Evolution 1 and £140 off the Prime Evolution Bundle rrp!

🙏MOTIVATION MONDAY🙏 ☝️SELF VALIDATION FOR INTERNAL DOMINATION👊 A major human emotional desire is to be consistently validated externally. From the time we were children to present day the need for external validation controls our world. This feeds our ego, who’s appetite is never satisfied. ••••••••••• On SAS selection you receive no validation for your performance which in the fittest and strongest of candidates is too much to bare as the seed of self doubt eats away from the core resulting in self professed failure. ••••••••••• Start by writing down 3 things you will achieve each day and at the end of the day once completed show yourself gratitude for your achievements. Even if they are the mundane tasks you had planned anyway the self validation process teaches you to appreciate self validation in all aspects of your life and subsequently control the wild horse that is your ego. •••••••••••••••••••••••••••• Do you want to positively evolve to a better you? Our 12 week mindset programme by @ollie.ollerton available as part of our Prime Evolution programme. Learn personal methods for handling stress and developing a positive mindset and smashing your goals Link in bio

DAY 9 - ABVENT CHALLENGE • 10 x Hollow body kicks (Each leg) 10 x 1/2 V-Sit extensions • Today we add in the second exercise of the ever growing #abventchallenge18 sequence. • From a sitting position, lower the back down to the floor. Find a posterior tilt of the pelvis and press the lower back into the floor. • Look to remove any gap between you and the floor by engaging the core and lifting the upper back to create a hollow body shape. Look at the toes throughout. • Keep the legs as close together as possible and start to kick maintaining the hollow body shape. Complete 10 repetitions on each leg before getting ready to add on DAY 8͛s 1/2 V-SIT EXTENSIONS (10 REPETITIONS). • Tag us @break_point_uk and use the hashtag #abventchallenge18 for the chance to win some merchandise. • For more information on Prime Evolution … follow the link in our bio and use the code ABVENT18 to get £69 off Prime Evolution 1 and £140 off the Prime Evolution Bundle rrp

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DAY 8 - ABVENT CHALLENGE • 10 x 1/2 V-Sit extensions • Day 8 and we go back to the start, use this day as an easier day allowing the core to find an element of recovery before we start to add it all back on again! … ENJOY! • Start with the hands around 2 hands distance behind you with the fingers facing forward. Lift the feet and bend the knees to 90 degrees keeping the knees, feet and toes together. • Inhale as you extend the legs and core, lowering the legs so they are around 20-30cms from the floor, keep looking at the toes. Make sure you find full extension in the legs engaging the Quads at the end of each rep. • Exhale as you draw the knees to the chest, creating a narrow V at the hip (hip flexion). • Repeat for 10 repetitions, tag us and use the hashtag … #abventchallenge18 • Follow the link in our bio and use the code ABVENT18 to get £69 off Prime Evolution 1 and £140 off the Prime Evolution Bundle rrp!

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DAY 7 – THE ABVENT CHALLENGE • MAX HOLD – EXTENDED PLANK • It’s that time again … time to test your max hold extended plank (with good form!) This max hold should be seen as the reset mark, so all of the previous days exercises no longer have to be added on, today you will complete this exercise only. • Start on all fours and start the timer, before walking your hands (video 1) or forearms forwards (video 2) until your elbows are level with your nose. (Either option is available depending on your wrists or elbows) • Step back, feet together with extended legs. • Find a slight posterior tilt of the pelvis (long tailbone) and engage the core. • Look between the hands and hold for time. Form is paramount so if this starts to decline, place your knees down, stop the timer and record your time. • Tag us @break_point_uk using the hashtag #abventchallenge18

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