Here Dr. Shawn Allen of The Gait Guys works with elite athlete Jack Driggs to reduce a power leak in his running form. The Cross-over gait is a product of gluteus medius and abdominal weakness and leaves the runner with much frontal plane hip movement, very little separation of the knees and a "cross over" of the feet, rendering a near "tight rope" running appearance where the feet seem to land on a straight line path.

• penguin walk *
  Glute stance, abdominal squeeze - hold until next step!

Part 2: https://www.youtube.com/watch?v=WptxNrj2gCo

The Kettlebell Mile is the product of a two-decade long search for a way to simultaneously train strength and aerobic capacity. It seems so obvious now, but the best ideas are seen as such only in retrospect. I had much learning and tinkering to do first but finally, the science and my experience (and that of others) converged around this simple idea. What follows is a brief description of that process.

https://github.com/kenreilly/css-hover-menu-demo

This project demonstrates how to build various hover menus in pure HTML/CSS.

Examples include:
Standard basic hover menu
Hover menu with nested menus
Radial "pie" menu