• Regeln für den Video-Bereich:

    In den Börsenbereich gehören nur Angebote die bereits den Allgemeinen Regeln entsprechen.

    Einteilung

    - Folgende Formate gehören in die angegeben Bereiche:
    - Filme: Encodierte Filme von BluRay, DVD, R5, TV, Screener sowie Telesyncs im Format DivX, XviD und x264.
    - DVD: Filme im Format DVD5, DVD9 und HD2DVD.
    - HD: Encodierte Filme mit der Auflösung 720p oder darüber von BluRay, DVD, R5, TV, Screener sowie Telesyncs im Format x264.
    - 3D: Encodierte Filme von BluRay, die in einem 3D Format vorliegen. Dies gilt auch für Dokus, Animation usw.
    - Serien: Cartoon/Zeichentrick, Anime, Tutorials, Dokumentationen, Konzerte/Musik, Sonstiges sind demnach in die entsprechenden Bereiche einzuordnen, auch wenn sie beispielsweise im High Definition-Format oder als DVD5/DVD9/HD2DVD vorliegen. Ausnahme 3D.
    - Bereich Englisch: Englische Releases gehören immer in diesen Bereich.
    - Bereich Talk: Der Bereich, in dem über die Releases diskutiert werden kann, darf, soll und erwünscht ist.


    Angebot/Beitrag erstellen

    - Ein Beitrag darf erst dann erstellt werden, wenn der Upload bei mindestens einem OCH komplett ist. Platzhalter sind untersagt.
    - Bei einem Scenerelease hat der Threadtitel ausschließlich aus dem originalen, unveränderten Releasenamen zu bestehen. Es dürfen keine Veränderungen wie z.B. Sterne, kleine Buchstaben o.ä. vorgenommen werden. Ausnahme Serienbörse:
    - Bei einem Sammelthread für eine Staffel entfällt aus dem Releasename natürlich der Name der Folge. Beispiel: Die Simpsons S21 German DVDRip XviD - ITG
    - Dementsprechend sind also u.a. verboten: Erweiterungen wie "Tipp", "empfehlenswert", "only", "reup", usw. / jegliche andere Zusatzinformation oder Ergänzung, welche nicht in obiger Beschreibung zu finden ist.

    Aufbau des Angebots und Threadtitel

    Der Titel nach folgendem Muster erstellt zu werden. <Name> [3D] [Staffel] [German] <Jahr> <Tonspur> [DL] [Auflösung] <Quelle> <Codec> - <Group>
    Beispiel: The Dark Knight German 2008 AC3 DVDRip XviD - iND
    Beispiel: The Dark Knight 2008 DTS DL BDRip x264 - iND
    Beispiel: The Dark Knight 2008 AC3 DL BDRip XviD - iND
    Beispiel: The Dark Knight German 2008 AC3 720p BluRay x264 iND
    Beispiel: The Dark Knight 2008 DTS DL 1080p BluRay x264 iND
    Beispiel: Die Simpsons S01 German AC3 DVDRip XviD iND
    Beispiel: Die Simpsons S20 German AC3 720p BluRay x264 iND
    Beispiel: Sword Art Online II Ger Sub 2014 AAC 1080p WEBRip x264 - peppermint
    Entsprechend sind also u.a. verboten: Sonderzeichen wie Klammern, Sterne, Ausrufezeichen, Unterstriche, Anführungszeichen / Erweiterungen wie "Tipp", "empfehlenswert", "only", "reup", usw. / jegliche andere Zusatzinformation oder Ergänzung, welche nicht in obiger Beschreibung zu finden ist
    Ausnahmen hiervon können in den Bereichen geregelt sein.

    Die Beiträge sollen wie folgt aufgebaut werden:
    Überschrift entspricht dem Threadtitel
    Cover
    kurze Inhaltsbeschreibung
    Format, Größe, Dauer sind gut lesbar für Downloader außerhalb des Spoilers zu vermerken
    Nfo sind immer Anzugeben und selbige immer im Spoiler in Textform.
    Sind keine Nfo vorhanden z.B. Eigenpublikationen, sind im Spoiler folgende Dateiinformationen zusätzlich anzugeben :
    Quelle
    Video (Auflösung und Bitrate)
    Ton (Sprache, Format und Bitrate der einzelnen Spuren)
    Untertitel (sofern vorhanden)
    Hosterangabe in Textform außerhalb eines Spoiler mit allen enthaltenen Hostern.
    Bei SD kann auf diese zusätzlichen Dateiinformationen verzichtet werden.

    Alle benötigten Passwörter sind, sofern vorhanden, in Textform im Angebot anzugeben.
    Spoiler im Spoiler mit Kommentaren :"Schon Bedankt?" sind unerwünscht.


    Releases

    - Sind Retail-Release verfügbar, sind alle anderen Variationen untersagt. Ausnahmen: Alle deutschen Retail-Release sind CUT, in diesem Fall sind dubbed UNCUT-Release zulässig.
    - Im Serien-Bereich gilt speziell: Wenn ein Retail vor Abschluss einer laufenden Staffel erscheint, darf diese Staffel noch zu Ende gebracht werden.62
    - Gleiche Releases sind unbedingt zusammenzufassen. Das bedeutet, es ist zwingend erforderlich, vor dem Erstellen eines Themas per Suchfunktion zu überprüfen, ob bereits ein Beitrag mit demselben Release besteht. Ist dies der Fall, ist der bereits vorhandene Beitrag zu verwenden.
    - P2P und Scene Releases dürfen nicht verändert oder gar unter einem iND Tag eingestellt werden.


    Support, Diskussionen und Suche

    - Supportanfragen sind entweder per PN oder im Bereich Talk zu stellen.
    - Diskussionen und Bewertungen sind im Talk Bereich zu führen. Fragen an die Uploader haben ausschließlich via PN zu erfolgen, und sind in den Angeboten untersagt.
    - Anfragen zu Upload-Wünschen sind nur im Bereich Suche Video erlaubt. Antworten dürfen nur auf Angebote von MyBoerse.bz verlinkt werden.


    Verbote

    - Untersagt sind mehrere Formate in einem einzigen Angebotsthread, wie beispielsweise das gleichzeitige Anbieten von DivX/XviD, 720p und 1080p in einem Thread. Pro Format, Release und Auflösung ist ein eigener Thread zu eröffnen.
    - Grundsätzlich ebenso verboten sind Dupes. Uploader haben sich an geeigneter Stelle darüber zu informieren, ob es sich bei einem Release um ein Dupe handelt.
    - Gefakte, nur teilweise lauffähige oder unvollständige Angebote sind untersagt. Dies gilt auch für eigene Publikationen, die augenscheinlich nicht selbst von z.B. einer DVD gerippt wurden. Laufende Serien, bei denen noch nicht alle Folgen verfügbar sind, dürfen erstellt und regelmäßig geupdatet werden.
    - Untersagt sind Angebote, welche nur und ausschließlich in einer anderen Sprache als deutsch oder englisch vorliegen. Ausnahmen sind VORHER mit den Moderatoren zu klären.


    Verstoß gegen die Regeln

    - Angebote oder Beiträge, die gegen die Forenregeln verstoßen, sind über den "Melden"-Button im Beitrag zu melden.
  • Bitte registriere dich zunächst um Beiträge zu verfassen und externe Links aufzurufen.

*** Bestes IPTV *** bester Preis *** gratis Test ***



Englische Tutorials


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Introduction to Model-View-Controller
MP4 | Video: AVC 1280x720 | Audio: AAC 44KHz 2ch | Duration: 49M | 357 MB
Genre: eLearning | Language: English

Welcome to this intro to Model View Controller course! MVC is a common design pattern, especially in iOS. You'll learn how to use MVC to logically separate very important parts of your application. By the end of this course, you'll have a clear understanding of MVC, what it is, how to use it, and how it will help you build better applications.
All the code and supporting files for this course are available at:
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MP4 | Video: h264, 1280x720 | Audio: AAC, 44.1 KHz, 2 Ch
Genre: eLearning | Language: English + .VTT | Duration: 2 hours | Size: 1.9 GB
Master the Laws of Vanishing Points, Horizons, and Other Three-Dimensional Elements​

What you'll learn
Draw in perspective with 1 vanishing point.
Draw in perspective with 2 vanishing points.
Draw in perspective with 3 vanishing points.
Draw in perspective with a low horizon.
Draw in perspective with a high horizon.
Draw buildings, homes, and streets in 3D.
Requirements
Be able to draw straight lines, either on the computer or on paper (with or without a ruler).
Description
Have you ever looked at drawings of buildings in 3D and wondered how they do it? What are the laws of drawing in perspective? Why did people get it all wrong in medieval times? And what is the role of vanishing points and horizons in this context? This course will touch on all those things and more. Learn to master the laws of perspective drawing and never be confused again about three-dimensional drawings. Once you see the logic in these highly technical drawings, you can apply them to computer drawings, animation, architecture, comic book drawings, concept art, backgrounds, and much more.
Who is the target audience?
Someone who wants to learn how to draw in perspective.
People who want to learn how to draw in 3D.
Those who are puzzled by 1-point, 2-point, and 3-point perspective, and want some clarity.
Those who want to draw buildings, homes, skyscrapers, and streets.

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Live Streaming with Open Broadcaster Software to Youtube
MP4 | Video: h264, 1280x720 | Audio: AAC, 44.1 KHz, 2 Ch
Genre: eLearning | Language: English + .VTT | Duration: 1 hours | Size: 1.18 GB
Forget video editing, lets learn to do it live​

What you'll learn

How to setup Open Broadcaster Software for Live Streaming
How to get you Youtube Live Stream Key
Be able to do your first live stream with confidence the equipment will work.
Be able to do daily Live Streams with only a couple of minutes setup

Requirements

You should have access to a PC or Mac computer i3 processor (i5 recommended)
Have a stable internet connection, with at least 1Mbps upload speed.
Have patience in learning and practice what we teach

Description

In this course you will learn to operate the Open Broadcaster Software (OBS), so commonly used by online streamers to get themselves online with platforms like Youtube, Facebook and Twitch.

This course shows you how to get your computer setup and doing your first Live Stream on Youtube Live.

I help you be stepping you through and answering your questions along the way.

Who is the target audience?

If you want to have control over the quality and content on your live stream
If you want to provide quality Live Streams from your computer, to create online shows, vlogs, or presentations
Maybe you have tried Youtube Live on your phone, and want to take the next step
If you have an Online or Local Business and you want to get more exposure to potential clients

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Oracle SQL for Beginners - Learn Oracle SQL Today
.MP4 | Video: 1280x720, 30 fps(r) | Audio: AAC, 44100 Hz, 2ch | 1.72 GB
Duration: 4 hours | Genre: eLearning | Language: English​

Learn Oracle SQL from scratch. Master the basics of Oracle SQL. Complete Oracle SQL Course for Beginners. Oracle SQL.
What you'll learn
Master all basic SQL techniques
Learn how to utilize SQL and PL/SQL features in Oracle Database
Create control structures, loop statements, and cursors
Learn to work with collections, tables, varrays, and associative array collections
Discover how to locate and repair errors and employ exception handlers
Learn how to configure and manage stored packages and libraries
Learn how to extend functionality using dynamic SQL statements
Understand object types, tables, and queries
Understand aggregate functions
Requirements
A PC with Windows or Linux
An open mind and willingness to learn more about Oracle SQL
Description
If you're creating applications that access Oracle databases, you can save a lot of time and work simply by having SQL do more of the data handling for you. This course teaches you how to create efficient SQL queries to extract and update the data in an Oracle database. You will learn how to design and implement a database, giving you insight into performance and security matters. You'll learn you how to use PL/SQL to exploit some powerful features like stored procedures, functions, and triggers.
In short, it provides you with the information you need to create the kind of effective database applications that make you a more efficient and valuable developer. Also you'll learn how to retrieve and process data, write SQL statements, execute effective queries, and work with dynamic SQL.
Filled with detailed examples and expert strategies from an Oracle ACE, this course also explores advanced coding techniques, and shows best practices to help you solve real-world problems. This definitive guide is exactly what you need to make the most of Oracle's powerful procedural language.
What you'll learn in this course:
Master all basic SQL techniques
Learn how to utilize SQL and PL/SQL features in Oracle Database
Create control structures, loop statements, and cursors
Learn to work with collections, tables, varrays, and associative array collections
Discover how to locate and repair errors and employ exception handlers
Learn how to configure and manage stored packages and libraries
Learn how to extend functionality using dynamic SQL statements
Understand object types, tables, and queries
Understand aggregate functions
Who is the target audience?
Anybody that wants to learn Oracle SQL
Anybody that wants to learn SQL



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MP4 | Video: h264, 1280x720 | Audio: AAC, 48 KHz, 2 Ch
Genre: eLearning | Language: English + .VTT | Duration: 1.5 hours | Size: 1.01 GB
Make Graphical Apps with Python 3 and Tkinter​

What you'll learn
Learn Python GUI programming
Build amazing Python GUI applications using Tkinter
In-depth understanding of elements in Tkinter
Convert command line tools to Graphical Applications
Make GUI Apps (notepad, tic-tac-toe and more)
Requirements
You should already have a basic understanding of Python
Understand Object Oriented Programming (OOP)
Description
GUI for Python
Master tkinter concepts and fundamentals with Python
Build graphical apps with Python. Want to move out of the console and make desktop applications? This course is for you! With Tkinter you can make Python desktop applications in Mac OS, Windows or Linux. Master Tkinter through practical tutorials.
Why you need this course
Tkinter isn't easy to grasp without the right explanation. This course teaches you the concepts step by step. The course has straightforward examples. All code is downloadable, so you can easily incorporate concepts in your own app. My course integrates gets you on the road becoming a successful Tkinter developer.
Who is the target audience?
Python developers who want to build GUI Applications and Tools
Developers who want to convert their command line tools to GUI
Students who wants to learn Tkinter GUI
Beginners who want to step into the world of Python GUI Programming
Do NOT take this course if you are a Python GUI Developer with many years of experience

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Programming Foundations: Object-Oriented Design
MP4 | Video: AVC 1280x720 | Audio: AAC 44KHz 2ch | Duration: 2 Hours 40M | 1.04 GB
Genre: eLearning | Language: English

All good software starts with a great design. Object-oriented design helps developers plan applications before they write a single line of code, and break down ideas into reusable and maintainable components. This course focuses on the foundational concepts, teaching them in a fun, interactive way to help you quickly develop your skills. Tag team Olivia and Barron Stone introduce you to the concepts and terms-objects, classes, abstraction, inheritance, and more-that you need to get started. They then show how to take the requirements for an app, identify use cases, and map out classes using Universal Modeling Language (UML). The final design can then be translated into code using one of the many popular object-oriented programming languages, such as Java, C#, Ruby, or Python.



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Job Interview Strategies for UX Designers
MP4 | Video: AVC 1280x720 | Audio: AAC 44KHz 2ch | Duration: 45M | 880 MB
Genre: eLearning | Language: English

UX design job interviews evaluate a candidate's creative aptitude and talent for design thinking. As a result, they often contain elements (whiteboarding exercises, portfolio reviews, and so on) that distinguish them from more traditional job interviews. In this course, learn what to expect in your next UX design job interview and how to approach each stage with confidence. Throughout the course, instructor Diane Cronenwett shares her insights as both a designer and hiring design manager, walking you through each step of the interview process. Diane explains how to prepare for each facet of your interview, from the prescreen process to the post-interview check-in with your recruiter. Plus, review common interview questions, learn about the key elements of a UX design exercise, and more.




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Basics of Capacitors
MP4 | Video: h264, 1280x720 | Audio: AAC, 44.1 KHz, 2 Ch
Genre: eLearning | Language: English | Duration: 1 hours | Size: 230 MB​

Simplified approach to understand capacitors.First step towards electronic circuit design
What you'll learn
Understand the Q-V-C relation in a capacitor
Solve Voltage division and current division problems
Description current/voltage waveform across the capacitors for given input signals like ramp,step and impulse
Solve the charge sharing problems between the capacitors
Analyse basic RC circuits
Requirements
Simple kvl and kcl equations
basic knowledge about ohms law and its application
Description
This course is designed for beginners in electronics. It is also a preliminary course to understand the RC circuits. All of electronics is built around resistors and capacitors. But often these are the only components which are not understood clearly. This course is an effort to present complex topics and bring out details is small and easy steps. Students at all levels can opt for this course.
Who is the target audience?
students who are dealing with subjects like :Basic electronics, circuit design etc
candidates interested to understand the capacitor working
anyone who is interested to learn the basic concepts in detail.

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Cucumber Selenium MasterClass Design BDD Framework
.MP4 | Video: h264, 1280x720 | Audio: AAC, 48 KHz, 2 Ch
Genre: eLearning | Language: English | Duration: 6 hours | Size: 2.33 GB​

Docker Training: Docker Containers by learning Docker Ecosystem, creating Docker images using Dockerfiles, Docker Swarm
What you'll learn
How to use Docker and Compose on your machine for better software building and testing.
Create a multi-node highly-available Swarm cluster on Linux and Windows.
Hand's-on with best practices for making Dockerfiles and Compose files like a Pro!
Build and publish your own custom images.
Experience using multi-host logging and event monitoring for Docker Swarm.
Update your containers using rolling updates, healthchecks, and rollbacks.
Requirements
No paid software required - Just install your favorite text editor and browser!
Local admin access to install Docker for Mac/Windows/Linux.
Have a GitHub and Docker Hub account.
Knowledge of Git and Linux will be preferred but NOT required.
Description
Docker Training: Become Job Ready in Docker Containerization by learning Docker Ecosystem, creating Docker images using Dockerfiles, Installing Ubuntu Linux and CentOS Linux, Granting Docker Control to Non-root Users, Security, Orchestration, Network Configuration Files, etc. You will also get an exposure to industry based real-time projects in various verticals.
This course covers all the fundamentals about Docker software and teach you everything you need to know about developing and deploying modern applications with Docker software.
Be ready for the Dockerized future, where nearly all software is developed and deployed in containers. Welcome to the most complete and up-to-date course for learning and using Docker end-to-end, from development and testing, to deployment and production.
Just starting out with Docker? Perfect. This course starts out assuming you're new to containers.
This is a living course, and will be updated as Docker features and workflows change.
This course is designed to be fast at getting you started but also get you deep into the "why" of things. Simply the fastest and best way to learn the latest docker skills. Look at the scope of topics in the Session and see the breadth of skills you will learn.
Why shall we learn Docker technologies:
Docker software is on the bleeding edge of technology today. It is also one of the most compelling technologies of the last decade in terms of its disruption to software development, operations, systems architecture, testing and compliance practices.
Docker is becoming a must tool for developers. containers and the Docker's approach gives you the opportunity to work without any need of dependencies. Docker allows developers to focus on the things which actually matters without worrying about the environment where the application runs.
Tons of companies are using docker in production, today you have the access to that same virtualization technology right on your desktop.
Why DevOps skills?
Nowadays DevOps engineers are in great demand in the IT industry. Companies are looking for developers who can both develop and deploy the applications.
The average salary of a DevOps engineer is about $140,000 per year in Silicon Valley area which is 20% higher than the salary of a software engineer.
Master DevOps Skills means you will be staying ahead in the competitive job market!
Some of the many cool things you'll do in this course:
Edit web code on your machine while it's served up in a container
Lock down your apps in private networks that only expose necessary ports
Create a 3-node Swarm cluster in the cloud
Use Virtual IP's for built-in load balancing in your cluster
Optimize your Dockerfiles for faster building and tiny deploys
Build/Publish your own custom application images
Create your own image registry
Use Swarm Secrets to encrypt your environment configs, even on disk
Deploy container updates in a rolling always-up design
Create the config utopia of a single set of YAML files for local dev, CI testing, and prod cluster deploys
And so much more...
After taking this course, you'll be able to:
Use Docker in your daily developer and/or sysadmin roles
Make Dockerfiles and Compose files
Build multi-node Swarm clusters and deploying H/A containers
Build a workflow of using Docker in dev, then test/CI, then production with yaml
Protect your keys, TLS certificates, and passwords with encrypted secrets
Keep your Dockerfiles and images small, efficient, and fast
Develop locally while your code runs in a container
Protect important persistent data in volumes and bind mounts
Lead your team into the future with the latest Docker container skills!
Who is the target audience?
Software developers, sysadmins, IT pros, and operators at any skill level.
Anyone who makes, deploys, or operates software on servers.

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How To Start a Podcast
.MP4 | Video: 1280x720, 30 fps(r) | Audio: AAC, 48000 Hz, 2ch | 650 MB
Duration: 1 hours | Genre: eLearning | Language: English​

Everything You Need To Know To Get Published & Run a Podcast
What you'll learn
Effective & Affordable Strategies To Launch Your Podcast
All The Required Knowledge, Equipment Lists and Resources To Launch Your Podcast
Requirements
No Technical Knowledge
Be Open To Learning Technical Details
Description
Let us show you the shortcuts, the pitfalls and the smart approaches that you can adopt today to begin your Podcasting journey. Chris Hall has his existing and popular Be What You Want Podcast and is able to give real life insight to get you off to a powerful and affordable head-start.
We Will Cover:
1. Recording Approach
2. Equipment
3. Pitching Guests
4. YouTube Channels
5. Host Your Audio In One Place (iTunes, Spotify & Android)
6. Recording Day Checklist
7. Editing
Who is the target audience?
Anyone Looking To Launch a Podcast



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Gray Cook - Secrets of the Hip and Knee
2xDVDRip | AVI / DivX, ~1204 kb/s | 720x480 | 2 hours | English: MP3, 128 kb/s (2 ch) | 1.23 GB
Genre: eLearning Video / Rehabilitation

In this discussion, Gray and Brett point out that when talking about the center of all movement people often forget about the hip. This DVD set includes the hip and knee because the knee ends up getting punished as a result of hip and ankle problems. Brett reveals that there is no such thing as lateral tracking of the patella; it is actually a hip problem. It is very important that we have strong hips. As a whole, we are a sedentary population which causes us to lose hip mobility. Brett reveals and discusses the four secrets of the hip.
The hips are a bad neighbor.
You can't isolate the hip back into health.
There are 3 foot positions you must train.
The hip flexor paradox.
FMS Screening, 8 minutes

There are two ways you should check movement patterns. You should initially check a movement pattern with a screen, and if you fail the screen you should move to an assessment. In this section, Gray and Brett screen four of the seven tests from the Functional Movement Screen; the deep squat, hurdle step, in line lunge, and ASLR.
Mobility Assessment, 14 minutes

When movement screens do not go well, you must then implement an assessment. In this DVD, Gray and Brett use the SFMA (Selective Functional Movement Assessment) to break down the movements of the FMS. First, they look at the toe touch, and then they look at full extension. For both of these assessments, they look at them in a symmetrical stance first, then a single leg stance. They look at flexion loaded and unloaded (standing and sitting) which reveals if there is a mobility or stability problem. Next, they look at the prone press up, then closed chain dorsi flexion. After they complete these mobility assessments, they do a couple stability assessments, which include the Thomas test and the Faber test. Although they did not do any "knee tests," they have revealed a lot of symptoms. This reinforces their belief that the knee is punished as a result of problems in the hip.
Stability Test, 4 minutes

Following the mobility assessment, it is important to perform stability tests. Gray and Brett look at static and dynamic single leg flexion and extension first. Next, they look at the push up position with both legs, then single leg, then with the knee flexed. They look for a lack of stability in the hip during this test. After the push up test, they do a single leg bridge test.
Movement Prep, 15 minutes

If you found any problems in the mobility or stability tests, it is necessary to do some serious movement prep. Gray and Brett go over movement preps for the toe touch, hip extension problems, and ankle dorsiflexion limitations. They use the stick and the Gray Cook Band in all of these movement preps. It is very important to go back and re-test the area where you found a problem to make sure you are on the right track.
Stability Fix, 13 minutes

After you work on correcting mobility problems, you have to do stability work. If you do not work on mobility first, the stability exercises will not be effective. When working on stability, it is important to get the core to fire first. Gray and Brett show us different exercises which will teach the core to automatically fire. They perform tall kneeling and half kneeling chops using a Kiser with a cable bar which inhibits the quad and hip flexor and activates the core. Next, they do an exercise in the push up position using a belt. In this exercise, they are really working on the eccentrics and assisting them in the concentric phase. The third core firing exercise they demonstrate is in the bridge position, and the final one utilizes the Kiser in a single leg stance.
Pattern Building, 17 minutes

This segment teaches us how to build patterns in three different stances, the symmetric stance, the asymmetric stance, and the single leg stance. For the symmetrical stance, Gray and Brett perform the squat and the dead lift to establish the correct hip hinge pattern. They teach how to clean up the squat using the Kiser to pull yourself down into the squat. A Gray Cook band is used to cave the knees in which helps correct a dysfunctional pattern. Other methods they use when correcting the squat include an exercise where the patient lies on their back with their feet held against resistance, they are instructed to pull themselves into the squat. Lastly, Gray and Brett use the wall squat to teach someone how to perform the correct hip hinge pattern.
Lunge and Step Up Patterning, 7 minutes

Gray and Brett utilize the asymmetrical and single leg stances to work on lunge and step up patterning. They start with the lunge pattern. There are a couple different problems we see in this pattern. It should not be a quad dominant activity, and the knees should not cave in. They discuss two different modifications using a toe lift and "ski poles". The lunge pattern should be transitioned to the step up pattern using a band. Gray indicates that it is important to start on your good side to help magnify the asymmetry. He also says not to coach them through the patterning, but to let them figure it out on their own and feel the mistake first.
Single Leg Dead Lift Patterning, 3 minutes

When doing single leg deadlift patterning, they use RNT (reactive neuromuscular training) to bring an unconscious mistake to a conscious level. They begin by using a single leg deadlift pattern to look for asymmetries. One mistake people often make when doing this pattern is trying to do it stiff legged. Gray uses tubing on Brett to assist with this patterning. Gray also instructs Brett to keep weight on his big toe.
Weights and Power, 17 minutes

Now, it is time to work the movement patterns in function. When adding weight to these patterns, it is important to work all three foot positions. Brett demonstrates the Kettlebell front squat and explains the correct technique. Next, Gray explains the lunge, and then moves on to single leg deadlifts. These are all demonstrated with the PowerBlock and the Kettlebell. A reference to Pavel's "The Naked Warrior" is made in reference to the single leg squat. Once you work strength, you can add power. The first exercise they demonstrate is the deep squat push press. The deep squat is the strength part of this exercise, and the push press incorporates power into this movement. It is important that we see symmetrical push presses, and that you stay tight through the core. The push press is demonstrated in a symmetrical stance, asymmetrical stance, and the single leg stance. Brett also demonstrates the hang clean in all three foot positions.
Conclusion/Credits, 6 minutes

There are three key exercises that Gray and Brett did not discuss in this DVD series: the deadlift, Kettlebell swings, and the Turkish Get Up. They didn't go into detail about these exercises because they are already covered in Secrets of the Shoulder and Secrets of the Backside. The Kettlebell swing is great when working on the hip hinge. In the conclusion Brett reminds us that the hip is the center of movement. If you clean up hip problems, you will clean up knee problems!


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