For future update tools & stuff you need brake fluid (3L) 2 x 11mm spanners 2 x bleed tubes

with one way valves on 2 x receptacle at least 1L in capacity first you need access to the front bleed nipples, i jacked up the front, placed on axle stands and removed both wheels. then put the spanner, bleed tube and receptacle on each side. open the brake fluid resevoir and have your fluid ready to keep the resevoir topped up at all times. i got a friend to do this to speed things up, it's probably possible on your own but will take a while longer. goto ABS, basic settings and click from 000 up to 001 and then you get a MSG on the screen saying "PRESS AND HOLD PEDAL" or words to that effect. whilst doing this the ABS pump is activated and the pedal can be felt kicking back (002) it stops pumping and your told to relase the pedal and open the front 2 bleed nipples, then you need to click to continue (003) it will tell you to wait for 10 secs whilst the ABS pump is activated and fluid is pumped out of the now open bleed nipples (004) it tells you to pump the pedal 10 times and then close the bleed nipples, then you need to click to continue (005) "PRESS AND HOLD BRAKE PEDAL" until told to stop (006) it stops pumping and your told to release the pedal and open the front 2 bleed nipples, then you need to click to continue (007) it will tell you to wait for 10 secs whilst the ABS pump is activated and fluid is pumped out of the now open bleed nipples (008) it tells you to pump the pedal 10 times and then close the bleed nipples, then you need to click to continue (009) "PRESS AND HOLD BRAKE PEDAL" until told to stop (010) it stops pumping and your told to release the pedal and open the front 2 bleed nipples, then you need to click to continue (011) it will tell you to wait for 10 secs whilst the ABS pump is activated and fluid is pumped out of the now open bleed nipples (012) it tells you to pump the pedal 10 times and then close the bleed nipples, then you need to click to continue (013) "PRESS AND HOLD BRAKE PEDAL" until told to stop (014) it stops pumping and your told to release the pedal and open the front 2 bleed nipples, then you need to click to continue (015) it will tell you to wait for 10 secs whilst the ABS pump is activated and fluid is pumped out of the now open bleed nipples (016) it tells you to pump the pedal 10 times and then close the bleed nipples, then you need to click to continue (017) ABS BLEED PROCESS COMPLETE! once your done approx one litre of fluid will have been expelled from each caliper points to note, i did not go full travel on the pedal every time, i probably only used about 75% of the pedal travel and i pumped the pedal slowly to prevent damaging the master cylinder seal which everyone is always banging on about. so from the above you can see it's 4 complete cycles, not 17 cycles as someone suggested but 17 is the number you'll see on the left at the end when it says it's completed