The form and reason for exchange in archaic societies.x

How to do it: Perform these five moves for 1 minute each. After you finish the 5-minute block, rest for 30 to 60 seconds, and then start the second round. Complete 4 total rounds. Use a moderately heavy set of weights if you have them, but you can use your body weight as well if you don’t.

• Biceps Curl to Squat (2 x 2)
• Deadlift to Upright Row (2 x 2)
• Bent-Over Row to Sprawl (2 x 1)
• Renegade Row to Push-Up to Downward Dog (2 x 1 x 1)
• Skullcrusher With Leg Lift and Lower

OpenType lets you replace characters based on context

I started out being extremely confused about what OpenType even is. I still don’t know much, but I learned that you can write extremely simple OpenType rules to change how a font looks, and you don’t even have to really understand anything about fonts.

Here’s an example rule:

sub a' b by other_a;
What sub a' b by other_a; means is: If an a glyph is before a b, then replace the a with the glyph other_a.

The following squat mobility drills and exercises will increase ankle and hip range of motion.

• Hip Flexor March: 2 x 10 L/R

• Glute Bridge: 2 x 10 L/R

• Side Plank: 2 x 30-45 sec

• Seated Hip IR: 2 x 10 L/R

• Squat Hip IR: 2 x 10 L/R

• Calf stretch 1-1.5 min L/R (angled as well)

• Knee to wall: 15 L/R

• Tib ant squat (front to back): 2 x 10

• Tib ant squat (side to side): 2 x 10

• Overhead squat: 3 x 10 + 20 sec

To bring everything together the overhead squat is one of the best mobility exercises.

Readable & Writable
Typora gives you a seamless experience as both a reader and a writer. It removes the preview window, mode switcher, syntax symbols of markdown source code, and all other unnecessary distractions. Instead, it provides a real live preview feature to help you concentrate on the content itself.

I picked up How To Take Smart Notes (affiliate link) by Sönke Ahrens. Ahrens is a Lecturer in Philosophy of Education at the University of Duisburg-Essen and also coaches students, academics, and professionals with a focus on time management, decision-making, and personal growth.

It is by far the most impactful and profound book I’ve ever read on the subject. I was astounded to encounter in its pages (with uncanny similarity) many of the same principles I had discovered over 10 years of personal experience.

Routine

A1. Kit Laughin Stick Drill - 120s
https://youtu.be/X1nxYoWA0GI?t=1m34s
Sets: 1

B1. Dynamic Calve Stretch - 10r + 30s per side
Sets: 1-3

C1. Weighted Dorsiflexion ERC - 3r + 10r per side
Distraction technique: https://youtu.be/ILSbK8RnGdI
Sets: 2-4

Integration: Heels elevated goblet squat - 10-16r

Designing our own icon set is an idea that’s been going through our minds for a while, so we’ve finally taken the leap and decided to come up with our own open-source, extendable icon set. We introduce you to Mono Icons! 🙌

The more eloquent we are at communicating the story, the easier it will be for users/spectators to identify as a part of it.

After reading your article, I am more convinced than ever to stick with jQuery.

Gidole

DIN – the font we all love, the font that looks great at every size. Gidole is extremely close to DIN, but designers with a keen eye will spot very few minor differences. Overall, if you’re looking to use DIN, try Gidole out before going live.

Overpass

Overpass was created by Delvefonts and sponsored by Redhat, it was designed to be an alternative to the popular fonts Interstate and Highway Gothic. Did we mention it also has a monospace version?

Public Sans

Public Sans is a project of the United States Government, it’s used widely on their own department websites and is part of their design system. The font is based on the popular open-source font Libre Franklin.

Object Sans

Object Sans (formally known as Objectivity) is a beautiful geometric font family that can be used in place of quite a few premium fonts out there. The font brings together the top qualities of both Swiss neo-grotesks and geometric fonts. The font works beautifully as large headings but can be used for body content as well.

Jost

When you want a change from the typical Futura, then Jost is a great option with its variable weighting as well as multilingual support.