Atkins suggests doing 8 to 10 full circles every morning (or before your workout) with each arm to improve your shoulder mobility.

But if you find yourself unable to work through the full range of motion, you're not out of luck. "If you find this exercise challenging, try decreasing the beginning angle (when the arm is overhead, bicep near the ear) by taking the arm a little bit further away from the head," Atkins suggests. "You can also do this exercise standing next to a wall (ball side to the wall), and as your mobility improves, eventually relocate to the ground."

GST Insider Ep 31 Prone weighted arm circle
https://www.youtube.com/watch?v=0cDJsaLMlDE

To add some practical testing and actionable advice to this theoretical musing, I offer this morning mobility check-in. In this video, I describe and demonstrate three quick movement sequences that you can do in a few short minutes any time of day and/or fresh out of bed

If a good stretch or warming up aren't part of your workout routine, you're missing out on some serious benefits for your mobility. Dr. Aaron Horschig, DPT, of Squat University, shares the one stretch that he believes you should be doing to maximize both your upper and lower body mobility.

Jump Squat To Halo

Step 1. Place a kettlebell on the floor and stand behind it with feet shoulder-width apart. Twist your feet into the ground so that they’re turned a few degrees outward, and you feel your glutes tighten up. Maintaining a tall, long spine from your head to your pelvis, squat down, driving your knees outward as you descend (they should stay in line with your first two toes) until you can grasp the kettlebell handle.
Step 2. Holding the kettlebell handle overhand with both hands, draw your shoulders back and downward (think “proud chest”). Now jump up as high as you can. Land with soft knees, and then stand up, cleaning the dumbbell as you rise (flip it over in your hands so that the bottom is up).
Step 3. Raise the weight over and behind your right shoulder. Keep your elbows as close together as you can—your left forearm should brush over the top of your head as you raise the kettlebell. Continue moving the weight around the back of your head until it’s in front of you again (a halo). Keep your core braced to prevent any bending or twisting while you do the halo. Lower the weight to the floor, and re-set for the next jump squat. After you jump, perform the halo in the opposite direction.

Step 4: Add Water to the Pan
On the other side of the pan pour in enough water so that it pools, but does not touch the steak. Usually about a 1/4 cup of water works, as long as you're not adding so much that the liquid begins to pool under the steak. That will result in soggy steak, which is something no one likes.

Step 5: Now Steam that Sucker
Put a lid on the pan and turn the heat on to medium.

What should happen, if you read that part I bolded earlier, is that the water will heat, and steam will begin to fill the pan.

1️⃣Carries
2️⃣Rows
3️⃣Y-Raises
4️⃣T-Raises
5️⃣Scapular Push-Ups
6️⃣Around The World’s

f you’ve never tried it, Derby Pie is a fabulous chocolate chip and walnut pie. There seems to be a widespread fallacy on the Internet that Derby Pie has pecans, but traditional Derby Pie has walnuts. If you don’t like walnuts, pecans are obviously a common substitution in recipes. Whichever nut you choose, this is a seriously yummy pie!

Sadly, my recipe is not for the original, one-of-a-kind Derby-Pie® because that recipe is top secret at Kern’s Kitchen, the developer of the pie over 50 years ago.

Hair space

• Code point: U+200A
• HTML/XML entity (decimal):  
• HTML/XML entity (named): &#hairsp;

• Ankle Mobility
• Couch Stretch
• Hamstring Stretch
• Adductor Mobility
• Windmill
• Figure-Four Stretch
• Thoracic Opener
• Downward Dog To Lunge Rotation

In this tutorial we’ll draw a funny cartoon car in a simple stylized flat car. We don’t actually need any advanced drawing skills or even a tablet to create this stylized object as we’ll be working with basic geometric shapes and the most useful tools of Adobe Illustrator. Such simple and trendy illustrations are perfect for splash screens of mobile apps and for designing landing pages. Let’s get started!

CSS Comparison Functions (min(), max(), clamp()) become supported in Firefox on 8 April 2020, which means that they are now supported in all major browsers. Those CSS functions will provide us with ways to have dynamic layouts and more flexible design components. They can be used for container sizes, font-size, padding. and a lot more. Even more, web designers might need to think differently while designing layouts because of these exciting CSS functions.

You are probably already familiar with CSS box model for regular elements. Let’s begin with a similar “bird’s eye view” representation for the CSS Grid:

How to do this workout: This medium-intensity workout was designed by Tinman Elite coach, Chris Lee. Review each move, demonstrated by Lee below, so you can master the proper form, then follow along with him in the video above. Perform each exercise for the recommended number of reps. You will need two dumbbells and a mini band to get started.

The Warmup: One round

Lunge to Rotation: 10 reps per side
Single-Leg Lower: 20 reps total, alternating
The Workout: Three rounds, one minute of rest between each round

Inline Lunge: 10 reps per side (with two 15- to 20-pound dumbbells)
Double-Leg Hop: 15 reps per side
Clamshell: 15 reps per side (with a medium resistance band)
Renegade Row: 10 reps per side (with two 15- to 20-pound dumbbells)
The Cooldown: One round

Thoracic Opener: 5 reps per side
Flossing: 5 reps per side

Long-time Cloud Four readers will be familiar with Jason’s definitive series on responsive images. This article is meant as a shorter companion piece focused on the most common responsive image use case: resolution switching.

SQL Server Date Formats

One of the most frequently asked questions in SQL Server forums is how to format a datetime value or column into a specific date format. Here's a summary of the different date formats that come standard in SQL Server as part of the CONVERT function. Following the standard date formats are some extended date formats that are often asked by SQL Server developers.

It is worth to note that the output of these date formats are of VARCHAR data types already and not of DATETIME data type. With this in mind, any date comparisons performed after the datetime value has been formatted are using the VARCHAR value of the date and time and not its original DATETIME value.

Standard Date Formats

More quality, less noise
Export as GIF, MP4, WebM or APNG with optional audio, highlight clicks and trimming.

Web apps written with Svelte are blazing fast. While you could certainly use a technology like Apache Cordova to create a mobile app, you're likely better off using a JavaScript-Native framework like NativeScript.

The workout:
Note: I’ve provided links to very brief, easy to understand tutorials of every exercise you may not have heard of before; simply click on their names.
Y-W-T Holds — 15 sec. per hold
Y-Handcuffs — 10 reps
Isometric push up — 20–30 sec. hold at the top position
Isometric push up — 20–30 sec. hold at the bottom position chest hovering just above the ground
Push ups — As many good reps as possible
Rest 60 sec.
Band pull aparts — 10 reps
Band dislocates — 10 reps
Bodyweight squat — 10 reps
Cossack squats — 5 reps per side use chair or bench for support if necessary*
Isometric Glute bridges — 20–30 sec. hold at top position
Glute bridges — As many good reps as possible

To solve that issue, we need to give the title a minimum font size that it can’t go below it. CSS calc() to the rescue!

.title {
font-size: calc(14px + 2vw);
}
The calc() CSS function will have a base 14px value, and it will add 2vw to it. With that in hand, the font-size value won’t become too small.