Become better runner in 12 weeks By Nicholas Romanov | B9B1B74E271CCD68EBE68C140142C33DCB3FDBC1

Become better runner in 12 weeks By Nicholas Romanov

Name	Become a better runner in 12 weeks By Nicholas Romanov	DOWNLOAD Copy Link
Total Size	1.9 GB
Total Files	220
Hash	B9B1B74E271CCD68EBE68C140142C33DCB3FDBC1

/Week 10/
10-02 Running on Different Surfaces.wmv	70.0 MB
10-03 Running Shoes.wmv	52.2 MB
10-01 Shoes and Surfaces.wmv	34.5 MB
10-04 Leg Hops Backwards.wmv	4.6 MB
10-07 Hold and Release Fall.wmv	4.5 MB
10-06 Russian Hammy.wmv	4.3 MB
10-05 Hip Dips Leg Up.wmv	3.7 MB
10-02.jpg	12.2 KB
10-01.jpg	10.6 KB
10-03.jpg	9.5 KB
10-07.jpg	6.9 KB
10-04.jpg	6.0 KB
10-06.jpg	5.9 KB
10-05.jpg	5.3 KB
/Week 12/
12-03 Final Self Assessment.wmv	66.1 MB
12-02 Pose Method Certified Running Technique Specialists.wmv	49.2 MB
12-01 Program Wrap Up.wmv	20.6 MB
12-02.jpg	15.5 KB
12-03.jpg	13.8 KB
12-01.jpg	10.8 KB
/Week 11/
11-02 Resistance Training.wmv	66.0 MB
11-01 Advanced Skill Development.wmv	34.0 MB
11-06 Partner Resistance Bands Run.wmv	8.2 MB
11-05 Solo Resistance Bands Run.wmv	5.7 MB
11-04 Seated Resistance Pull.wmv	4.9 MB
11-03 Belt Fall.wmv	4.5 MB
11-01.jpg	10.8 KB
11-04.jpg	7.2 KB
11-06.jpg	6.8 KB
11-03.jpg	6.7 KB
11-05.jpg	6.3 KB
11-02.jpg	5.6 KB
/Week 5/
05-08 Flexibility va Stretching.wmv	58.2 MB
05-02 Warm up Rotine.wmv	46.3 MB
05-01 Warm Up and Cool Down.wmv	29.8 MB
05-09 Lower Body Flexibilty Routine.wmv	16.6 MB
05-04 Front to Back Pendulum.wmv	6.7 MB
05-05 Twist.wmv	4.6 MB
05-07 Leg Hops Backwards.wmv	3.7 MB
05-03 Criss Cross.wmv	3.2 MB
05-06 Hip Dip Face Down.wmv	2.3 MB
05-01.jpg	10.4 KB
05-08.jpg	9.7 KB
05-09.jpg	6.2 KB
05-07.jpg	5.5 KB
05-06.jpg	5.2 KB
05-04.jpg	4.8 KB
05-03.jpg	4.7 KB
05-05.jpg	4.6 KB
05-02.jpg	3.4 KB
/Week 6/
06-03 The Mid-Foot Strike.wmv	51.2 MB
06-07 Change of Support.wmv	26.7 MB
06-01 Preventing Injuries.wmv	22.1 MB
06-02 The Heel Strike.wmv	20.9 MB
06-04 The Forefoot Strike.wmv	11.7 MB
06-05 Bodyweight Perception.wmv	6.6 MB
06-06 Pose Position.wmv	4.6 MB
06-01.jpg	10.3 KB
06-04.jpg	7.8 KB
06-03.jpg	7.0 KB
06-06.jpg	6.9 KB
06-02.jpg	6.2 KB
06-07.jpg	5.8 KB
06-05.jpg	4.2 KB
06-05.txt	0.8 KB
06-06.txt	0.8 KB
06-07.txt	0.3 KB
/Week 9/
09-03 When Do Running Injuries Occur.wmv	50.0 MB
09-02 How you get Injured when Running.wmv	44.8 MB
09-01 Common Injuries.wmv	21.7 MB
09-04.wmv	5.4 MB
09-06 Finger on Belly Button.wmv	4.2 MB
09-05 Hands Clasped Behind.wmv	3.5 MB
09-06 Palm on Lower Back.wmv	3.4 MB
09-02.jpg	14.1 KB
09-03.jpg	11.3 KB
09-01.jpg	10.8 KB
09-04.jpg	6.4 KB
09-07.jpg	5.6 KB
09-05.jpg	5.0 KB
09-06.jpg	4.8 KB
09-02.txt	1.7 KB
09-01.txt	1.4 KB
/Week 1/
01-02 Self Assessment.mp4	40.5 MB
01-04 Running Concepts Introduction.mp4	24.2 MB
01-03 What do you know about Running.mp4	23.5 MB
01-05 Drills and Exercises Overview.mp4	20.8 MB
01-01 Transition Program Overview.mp4	20.6 MB
01-08 Bodyweight Perception.mp4	8.7 MB
01-07 Pose Position.mp4	7.9 MB
01-06 Springness Position.mp4	4.6 MB
01-02.jpg	17.5 KB
01-01.jpg	9.4 KB
01-08.jpg	6.4 KB
01-03.jpg	6.0 KB
01-05.jpg	5.8 KB
01-06.jpg	5.7 KB
01-04.jpg	5.1 KB
01-07.jpg	4.5 KB
/Week 4/
04-03 Six-Point Running Analysis.mp4	36.4 MB
04-02 Anatomy of a Stride.mp4	34.7 MB
04-01 The Stride- Frame by Frame.mp4	15.0 MB
04-03.jpg	19.3 KB
04-01.jpg	10.6 KB
04-02.jpg	8.0 KB
/Week 7/
07-02 Geometry of Running.wmv	32.0 MB
07-03 Arm Pumping.wmv	28.0 MB
07-01 Falling - Running Faster.wmv	26.7 MB
07-05 Active Push Off.wmv	22.2 MB
07-04 Paw Back.wmv	14.1 MB
07-06 Timber Drill.wmv	4.2 MB
07-09 Wall Fall in Pose.wmv	3.3 MB
07-07 Timber Drill in Pose.wmv	3.0 MB
07-08 Wall Fall.wmv	2.6 MB
07-03.jpg	11.2 KB
07-01.jpg	11.1 KB
07-02.jpg	9.4 KB
07-05.jpg	7.1 KB
07-04.jpg	6.9 KB
07-08.jpg	6.4 KB
07-09.jpg	6.0 KB
07-06.jpg	4.7 KB
07-07.jpg	4.4 KB
07-05.txt	2.1 KB
07-02.txt	1.9 KB
07-04.txt	1.5 KB
07-03 Arm Pumping.txt	1.3 KB
07-07.txt	0.8 KB
07-09.txt	0.8 KB
07-08.txt	0.8 KB
07-06.txt	0.8 KB
/Week 3/
03-02 What is the Pose Method® of Running-.mp4	26.3 MB
03-01 Pose, Fall, Pull.mp4	9.0 MB
03-06 Pony.mp4	6.7 MB
03-05 How to Run Longer.mp4	6.0 MB
03-04 How to Run Faster.mp4	5.8 MB
03-09 Running Backwards.mp4	5.4 MB
03-07 Timber Drill.mp4	5.1 MB
03-03 How to Prevent Injuries.mp4	5.0 MB
03-08 Timber Drill in Pose.mp4	4.8 MB
03-01.jpg	10.1 KB
03-02.jpg	6.4 KB
03-03.jpg	5.2 KB
03-04.jpg	5.1 KB
03-05.jpg	4.9 KB
03-07.jpg	4.6 KB
03-08.jpg	4.4 KB
03-06.jpg	3.4 KB
03-09.jpg	2.2 KB
/Week 8/
08-03 Knee Drive.wmv	25.0 MB
08-01 Running Longer - Pulling.wmv	24.3 MB
08-04 Pulling.wmv	20.9 MB
08-02 Active Landing.wmv	10.2 MB
08-05 Pony.wmv	5.9 MB
08-07 Kick Starter.wmv	5.4 MB
08-08 Elevated Front Lunge.wmv	4.7 MB
08-06 Front Lunge.wmv	4.2 MB
08-01.jpg	10.5 KB
08-03.jpg	7.7 KB
08-02.jpg	7.0 KB
08-05.jpg	6.5 KB
08-07.jpg	5.7 KB
08-06.jpg	5.6 KB
08-04.jpg	5.1 KB
08-08.jpg	4.9 KB
08-04.txt	1.9 KB
08-01.txt	1.6 KB
08-05.txt	0.6 KB
08-03.txt	0.5 KB
08-06.txt	0.4 KB
08-07.txt	0.3 KB
08-02.txt	0.3 KB
08-08.txt	0.3 KB
/POSE Method Extra Videos/
POSE Method Gebresellassie Analysis.mp4	23.8 MB
POSE Method Downhill Running.mp4	23.1 MB
POSE Method Body Position In Running.mp4	21.5 MB
POSE Method Orange County Slideshow.mp4	20.8 MB
POSE Method Run Correctly.mp4	19.7 MB
POSE Method First Step In Running.mp4	19.0 MB
POSE Method Warm-up-win.mp4	17.7 MB
POSE Method Ez Run Belt.mp4	16.0 MB
POSE Method Body Weight.mp4	15.9 MB
POSE Method Treadmill.mp4	14.4 MB
POSE Method Hamstring Exercises.mp4	14.1 MB
POSE Method Range Of Motion.mp4	13.9 MB
POSE Method Falling.mp4	13.4 MB
POSE Method Bending At The Waist.mp4	13.0 MB
POSE Method Uphill Downhill Running 2.mp4	12.6 MB
POSE Method Errors Pushing Off Motion.mp4	12.3 MB
POSE Method Errors Pulling.mp4	12.2 MB
POSE Method Errors.mp4	12.2 MB
POSE Method Error.mp4	12.2 MB
POSE Method Hips Exercises.mp4	11.2 MB
POSE Method Pulling In Pose Continued.mp4	11.0 MB
POSE Method Slow Running.mp4	10.5 MB
POSE Method Fast Running.mp4	10.4 MB
POSE Method Uphill Downhill.mp4	9.7 MB
POSE Method Errors In Toe .mp4	9.6 MB
POSE Method Advanced Pose Drills.mp4	6.8 MB
POSE Method Example Of Good Running.mp4	6.3 MB
POSE Method Emil Zatopek.mp4	6.2 MB
POSE Method Carl Lewis.mp4	3.4 MB
POSE Method Carl Lewis II.mp4	1.1 MB
/Week 2/
02-03 Understanding the role of your Perception in Running.mp4	21.1 MB
02-02 Basic Movement Fundamentals.mp4	19.7 MB
02-01 Program Foundations.mp4	9.0 MB
02-07 Side-to-Side Pendulum.mp4	6.4 MB
02-06 Toes In-and-Out.mp4	5.4 MB
02-04 2 Leg Hops.mp4	4.8 MB
02-05 Skip.mp4	4.6 MB
02-08 Front Lunge.mp4	4.4 MB
02-03.jpg	17.4 KB
02-01.jpg	11.2 KB
02-07.jpg	6.2 KB
02-02.jpg	6.0 KB
02-08.jpg	5.7 KB
02-04.jpg	5.2 KB
02-06.jpg	4.8 KB
02-05.jpg	4.8 KB
/
Poster.jpg	38.2 KB
Total files 220