Ankle Dorsiflexion range of motion is one of the most neglected - but important - ranges to work. If you have a history of ankle sprains, overpronation or flat feet, chances are your ankle dorsiflexion needs to improve.

But conventional static stretching will not give you the results you're after and could even increase your risk of achilles tendon issues or calf muscle strains.

In this presentation, you'll learn exactly why dorsiflexion ROM is so important, how it contributes to both performance issues with squatting and sprinting, as well as injuries like achilles tendinopathy, ACL tears, ankle sprains, hamstring tears, patellar tendonitis / PFPS and more.

You'll also discover my powerful 4 exercise routine called the Ankle Dorsiflexion RSR, which stands for 'Range Specific Routine', that will increase your dorsiflexion ROM in as little as 2-4 weeks when you do it 2-3 times a week (it only takes about 15 minutes to do).

ANKLE DORSIFLEXION RSR

00:00 - Intro and Routine Details
04:44 - 3 Indicators You Need More Dorsiflexion
05:13 - Test Your Dorsiflexion ROM
06:46 - Exercise #1: Active Self-Myofascial Release Technique
08:28 - Exercise #2: Banded Dorsiflexion Mobilization
09:46 - Exercise #3: Ankle Dorsiflexion Level II ERE
11:56 - Exercise #4: 1-Leg Anterior Reach

You have 10 minutes.

Bottoms down.

Exposure to positions!

Here’s a fancy new experimental feature in Chrome! Now, we can get an overview of the CSS used on a site, from how many colors there are to the number of unused declarations… even down to the total number of defined media queries.

Firefox being "developer's browser" has many great tools to help make our work easier. You can find more on its tool collection on the Firefox

1. View horizontal and vertical rulers
2. Take screenshots using CSS selectors
3. Pick colors from web pages
4. View page layout in 3D
5. Disable JavaScript for current session

Solve accessibility issues before they reach your customers.

Make JSON greppable! Contribute to tomnomnom/gron development by creating an account on GitHub.

gron transforms JSON into discrete assignments to make it easier to grep for what you want and see the absolute 'path' to it. It eases the exploration of APIs that return large blobs of JSON but have terrible documentation.

Using a CTE
The second solution involves using a CTE to select all the rows that we want to delete and then deleting everything from the CTE. Let’s have a look at what that code looks like…

WITH ToDelete
AS
(SELECT TOP 10 id, first_name, last_name, email, gender, DOB
FROM people
WHERE gender = 'Female'
ORDER BY DOB ASC)

DELETE FROM ToDelete

A collection of 24 x 24 dp SVG spinners! (CSS & SMIL) - GitHub - n3r4zzurr0/svg-spinners: A collection of 24 x 24 dp SVG spinners! (CSS & SMIL)

I used to use the flash() helper in Mojolicious for reporting errors back to the user but recently discovered I can just use Mojolicious:...

This lesson focuses on making your ukulele chords sound better with some tips to eliminate buzzes, clicks and wrong sounding notes while strumming.

Check the finger placement of each note to ensure each finger is centered or closer to the fret “the sweet spot”

Stored procedures are one more powerful object we have at our disposal. They can help us handle many tasks, and improve performance and security.

DROP PROCEDURE IF EXISTS p_customer_all;
GO
CREATE PROCEDURE p_customer_all
-- procedure returns all rows from the customer table
AS BEGIN
SELECT *
FROM customer;
END;

A look at some useful and creative ways to style a list.

Custom markers with ::before #
Styling the ::before pseudo-element was a common way to create custom list markers before ::marker came along. But even now, it can allow us more flexibility, when we need it, for visually complex list styling.

Like ::marker, we can add our own custom bullet styles using the content attribute. Unlike using ::marker, we need to do some manual positioning, as we don't get the automatic benefits offered by list-style-position. But we can position it relatively easily with flexbox, and it does open up a greater number of possibilities for alignment. For instance, we could alternate the position of the marker:

Create animated videos in your browser like never before 🎥

Motionity is a free & open source motion graphics editor for the web 🙌 Browse assets, add keyframes with easing, mask layers, apply filters, text animations, Lotties, audio, and much more.

https://www.motionity.app/

https://twitter.com/alyssaxuu

Sonuum is an upcoming feature-packed audio editor for the web 👀 Contextual feedback, shared team libraries, sleek design, collaborative features, and much more.

👉 https://sonuum.com

The authors of Stable Diffusion, a latent text-to-image diffusion model, have released the weights of the model and it runs quite easily and cheaply on standard GPUs. This article shows you how you can generate images for pennies (it costs about 65c to generate 30–50 images).

Some believe that it lacks the property of information hiding because objects cannot have private instance variables and methods. But this is a misunderstanding. JavaScript objects can have private members. Here's how.

Yet it's also the most popular.

When it comes to international investing, the most popular vehicle out there is the iShares MSCI Emerging Markets Index (NYSE: EEM), with an astounding $41.7 billion worth of assets. Yet aside from the facts that the iShares MSCI Emerging Markets Index has been around since 2003 and that iShares is pretty good at marketing, there are two very good reasons why this ETF should not be the most popular for investors to gain emerging markets exposure.

If you own EEM or are thinking about owning EEM, then this should prompt you to ask: Are the fastest-growing parts of the world's emerging markets over the next few years going to be export manufacturing, outsourcing, banking, and globally priced commodities? And will the fastest-growing emerging markets companies be mega caps? While there's something to be said for the retail banking sector in underbanked markets such as India and Brazil, the rest of it is nonsense. Those sectors are historically where emerging markets have been; not where they're going.

Many of Casey Reas' programmatic artworks resemble things you see in nature—tangles of leaves, daffodils, bee colonies, algae—but they’re anything but.

To help further this exploration, Reas and his colleague Ben Fry (a principal of Fathom, a design and software consultancy in Boston) in 2001 developed their own software, called Processing, that bridges the divide between programming and art, making both processes more intuitive.

I am not a fan of jumping lunges — at all.

• Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
• Lower the weight to your shoulders as you bend your knees, making 90-degree angles with both legs.
• Straighten both legs as you press the weights back toward the ceiling. This completes one rep. Do 10, then switch legs.

Open Peeps is a hand-drawn illustration library to create scenes of people. You can use them in product illustration, marketing, comics, product states, user flows, personas, storyboarding, quinceañera invitations, or whatever you want! ⠀