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Shotokans' continuing quest for better kicks and stances.This is my fourth 6 week challenge. I made great progress on my last 6 week challenge but now it's time to fine tune my workouts and get more specific. Daily glute or core workout: I did this during the last challenge and I plan on doing the same this time too. I am still going to do at least one movement per day but I have to do at least one set of trapbar deadlifts each day. This is one exercise that seems to work my entire body, except for pushing movement. I hope to add a core movement and a pushing movement too but I have to at least do the trapbar deadlifts every day. I have already been doing the daily trapbar deadlifts since the end of the last challenge and I really like it. I have been using 145 pounds for at least 6 to 12 reps, depending upon how I feel each day. I am hoping to get the point where I am doing sets of 6 to 8 with 300 pounds but I am willing to take my time to get there. Foam roller, tennis ball and other pain maker usage: Trigger points in my glutes are still a major pain in the butt so I am going to continue to use the foam roller, stick or my deep tissue guys each day to bring them to there knees or wherever they belong. I work at least one area each day, mostly my glutes but my quads and calves are mixed in there too. Leg raises and static stance training at least three times a week: Side and back leg raises and knee raises to the front are in the plan this time. I need to continue to improve my range of motion and also get my strength up in the hips so the leg raises are the part of the attack plan. I also want to improve my Karate stances and static stance training is in the route that I plan on taking to do it. These will be done at least three days a week, hopefully more. Cut my gluten intake by 80% or more: This is something that I have been trying to do for some time now and I think this time, I can do it. It should help with my Crohn's disease and I am hoping it will make me feel better overall and keep the inflammation in my body at bay. Write more: Last time, my goal was to write at least 750 words per week and I did at least that but now it's time to bump it up to 1000 words per week and I want to publish at least two blog posts each week.