How to use this list: Prior to a run, spend about 30 to 60 seconds performing each dynamic stretch (quad stretches, hip openers and hamstring scoops). On strength training days, perform each exercise with body weight only for 30 seconds, or load the exercises such as the squats and lunges with enough resistance that you can only perform 10 reps before needing a rest break. Perform 2 to 3 sets of 10 at this resistance level to improve strength and prevent running related injuries.

Dynamic Stretches

• Quad Stretch
• Hip Opener
• Hamstring Scoop

• Deep Squat
• Walking Lunge
• Bulgarian Split Squat
• Single-Leg Hop
• Box Jump

Since the declaration is not context sensitive, any correct application of the margin is a matter of luck. If the paragraph is proceeded by another element, the effect is desirable. But a :last-child paragraph produces a redundant margin. Inside a padded parent element, this redundant margin combines with the parent’s padding to produce double the intended space. This is just one problem this approach produces.

Perl -> Python 2

When we went back to our data, the skills that our analysis identified as making a great manager are much more other-focused:

• Being open to feedback and personal change.
• Supporting others’ development. They know how to give actionable feedback.
  Being open to innovation. The person who focuses on productivity often has found a workable process, and they strive to make that process work as efficiently as possible. Leaders, on the other hand, recognize that innovation often isn’t linear or particularly efficient. An inspiring leader is open to creativity and understands that it can take time.
  Communicating well. One of the most critical skills for managers is their ability to present their ideas to others in an interesting and engaging manner. A certain amount of communication is required for the highly productive individual contributor, but communication is not the central core of their effectiveness.
  Having good interpersonal skills. This is a requirement for effective managers. Emotional intelligence has become seen as perhaps the essential leadership skill. Although highly productive individuals are not loners, hermits, or curmudgeons, being highly productive often does not require a person to have excellent interpersonal skills.
  Supporting organizational changes. While highly productive individuals can be relatively self-centered, leaders and managers must place the organization above themselves.

Here is how you can use a stretch band to help prep for deadlifts and squats (yes, swings too). The band gives you resistance so you can feel yourself actively pushing your knees out to get your femurs out of the way—making space for a deeper hinge (and inviting your glutes to the party). You can also amp your proprioception by “feeding the defect”—the band will naturally pull your knees in. You need to fix it. Alternate legs for even more awareness. See how your lift’s setup feels after a few sets of these.

Tips for publishing something new every day, and approaching your progression as a writer with kindness rather than judgement.

Here are some approaches that we think will work well in almost any project:

If you find yourself wrestling with CSS layout, it’s likely you’re making decisions for browsers they should be making themselves. Through a series of simple, composable layouts, Every Layout will teach you how to better harness the built-in algorithms that power browsers and CSS.

Incorporating three sets of six to eight reps once a week can help keep your hamstrings strong.

Begin in a kneeling position with both ankles secured—tucking your feet under a bar, for example, or having a running buddy hold them down—and then progressively lean forward as slowly as possible while keeping your back straight. When you can’t resist anymore, just fall forward, catching yourself with your hands against the floor. Check out the video below for how to do it properly.

https://www.youtube.com/watch?v=NfBGKhjedD8

• Alternating Straight Leg Toe Touches
• Flutter Kicks With Knee Tucks
• Plank With Leg Lifts
• Side Plank Hip Dip With Leg Lift
• Leg Lifts With Pulses
• Straight Leg Sit-Ups

https://www.youtube.com/watch?v=9dpYawm_lv0

Becoming the person we want to be is typically a case of taking action—not once, but over and over again. This is hard to do, particularly within a world that ingeniously inserts technology meant to pull us from those actions that we decided we wanted to adopt. Logically, it makes perfect sense to add a workout five days per week, but life is busy and our emotions will often disagree with these plans.

1. Half Kneeling Lat Stretch
2. Bottom of the Feet Massage
3. Simple Wrist Stretches
4. Frog Stretch
5. Shoulder Extension Stretch
6. Dowel Sit
7. Low Back

If you want to quickly improve your strength and coordination, almost nothing beats parallettes training. But not many people have a set of p-bars hanging around. In fact most people have never heard of them.

Defining your personal KPIs
Design is all about making decisions that prioritize one metric over another.
What metrics are important to you?

• Less time spent
• Less forgetting:
• Less decision-making
• Less cognitive load

Implied lines are more closely related to the way our minds “see” objects. By understanding implied line and recognizing the approach that should be taken to create them, we can bypass our analytical left brain and create a drawing that is more accurate to what is observed.

Draw the entire scene within a defined picture plane on drawing paper or in your sketchbook, but do not use line. Instead, draw using only value. Allow the contrast that happens between the value, color, or texture create the “lines” in the drawing.

You can be authentic, unique, and sincere, but your writing has to do one of these three things to succeed.

Entertain
Educate
Inspire

Great writing is alchemy — you take bits of entertainment, mix in some education, and add a dash of inspiration, in order to create remarkable work.