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        <title>The FIRST Training Progam</title>
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        <copyright>Copyright 2009</copyright>
        <lastBuildDate>Mon, 23 Nov 2009 02:24:40 -0800</lastBuildDate>
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        <item>
            <title>Ryan Hall: Running for a Cause</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid1343601497/bctid1747278190?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d6/unsecured/media/416418689/416418689_1747264274_OL08-TWV-Hall-THUMB.jpg?pubId=416418689"/&gt;Find out about Team World Vision, the organization whose work Ryan says is more important to him than a Gold Medal. </description>
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            <pubDate>Fri, 22 Aug 2008 13:55:31 -0700</pubDate>
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            <title>Hope Runs: Ludaphine</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid1343601497/bctid1493152726?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1493184405_8d42b8aaf29e5c1ece216c6a128f0922c48eaf6b.jpg?pubId=416418689"/&gt;"The Lord is your father and your mother," Ludaphine's grandmother told him after his parents passed away. Now Hope Runs helps him survive. </description>
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            <pubDate>Mon, 07 Apr 2008 12:25:32 -0700</pubDate>
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            <title>Time Trials - Hope Runs, pt. 3</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid1343601497/bctid1445126586?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1445137078_55eb3256c23fa50e18060cac61851546ecf30b16.jpg?pubId=416418689"/&gt;The children at Tumaini Children's Home in Kenya and their coaches sound off on running. </description>
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            <pubDate>Wed, 05 Mar 2008 15:29:12 -0800</pubDate>
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            <title>Bringing Running, Hope to Africa</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid1343601497/bctid1151197299?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1145724698_ab4980b1b728ddd125d2b87220eb9440effd3176.jpg?pubId=416418689"/&gt;Hope Runs helps healthy children in Kenya whose parents have died of AIDS by teaching them to run. Featured first in our August issue, the group sent us a video diary so you can meet them - and the children they assist. </description>
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            <pubDate>Wed, 24 Oct 2007 12:29:09 -0700</pubDate>
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            <title>Hope Runs - Runner's World Photo Shoot</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid1343601497/bctid1078576021?src=rss</link>
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            <pubDate>Tue, 21 Aug 2007 14:15:17 -0700</pubDate>
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            <title>Lance Armstrong: Inspiration at the NYC Marathon</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid1343601497/bctid1343634583?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d2/unsecured/media/416418689/416418689_1343607193_44e09367cc76a2d5ab98db3e0516c264939d9917.jpg?pubId=416418689"/&gt;Lance is one of the incredible runners RW Editor-in-Chief David Willey interviewed at the NY marathon. See their talk on the course here. Video courtesy of WNBC (www.wnbc.com) and the New York Road Runners (www.nyrr.org). </description>
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            <pubDate>Fri, 14 Dec 2007 10:19:09 -0800</pubDate>
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            <title>Aaron Howlett: Big Loser Turned Marathoner</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid1343601497/bctid1344593822?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d2/unsecured/media/416418689/416418689_1344493488_74b7437ed0baa31d8112b5cbd98d47f3f3b277bc.jpg?pubId=416418689"/&gt;Not long ago, Aaron weighed over 400 pounds. Then he won "The Biggest Loser" in the UK and lost 138  pounds in 19 weeks. David Willey caught up with him at NYC, Howlett's fourth marathon. Courteesy of WNBC (wnbc.com) and NYRR (nyrr.org). </description>
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            <pubDate>Fri, 14 Dec 2007 16:09:06 -0800</pubDate>
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            <title>Kevin Johnson: Running for a Super Cause</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid1343601497/bctid1343645262?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d2/unsecured/media/416418689/416418689_1344493489_76f55b974cbdb6e0284a615899bd39bf6d3422cd.jpg?pubId=416418689"/&gt;Kevin Johnson, Christopher Reeve's half-brother, beat cancer in 2003 and ran the 2007 ING NYC Marathon in honor of his brother's foundation. RW Editor-in-Chief David Willey caught up with him at mile 3. Courtesy of WNBC (wnbc.com) and NYRR (nyrr.org)</description>
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            <pubDate>Fri, 14 Dec 2007 16:11:46 -0800</pubDate>
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        <item>
            <title>Tim Borland: 63 Marathons in 63 Days</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid1343601497/bctid1344586827?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d2/unsecured/media/416418689/416418689_1344496338_59accff535b1f0ce177343bf710aaa4218121cca.jpg?pubId=416418689"/&gt;Tim ran 63 marathons in 63 days to raise awareness and benefit children affected with a rare, incurable genetic disease. NYC, his last race in the streak, brought him to RW Editor-in-Chief David Willey. Courtesy of WNBC (wnbc.com) and NYRR (nyrr.org)</description>
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            <pubDate>Fri, 14 Dec 2007 16:12:32 -0800</pubDate>
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        <item>
            <title>Tucker Anderson: 32 Straight NYC Marathons</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid1343601497/bctid1344577789?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d2/unsecured/media/416418689/416418689_1344493490_f8dd4751e03312f42578a956d0ce4898088aa19e.jpg?pubId=416418689"/&gt;The 2007 ING Marathon marked Tucker's 32nd consective 26-mile run through the Five Boroughs. Anderson, 62, also hasn't missed a day of running since 1992. Interviewed by RW Editor-in-Chief David Willey. courtesy of WNBC (wnbc.com) and NYRR (nyrr.org)</description>
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            <pubDate>Fri, 14 Dec 2007 16:13:22 -0800</pubDate>
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            <title>Donald Arthur: Showing his Heart</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid1343601497/bctid1344621394?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d2/unsecured/media/416418689/416418689_1344504021_73286da20388ba04b8ded5cacd9e140f98f079c6.jpg?pubId=416418689"/&gt;Donald had a heart transplant 11 years ago, and has been running marathons to promote blood and organ donation ever since. He's finished 25 total, including 10 NY Marathons. Interviewed by David Willey, courtesy of WNBC (wnbc.com) and NYRR (nyrr.org)</description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid1343601497/bctid1344621394?src=rss</guid>
            <pubDate>Fri, 14 Dec 2007 16:08:28 -0800</pubDate>
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            <title>Eric Bancroft: Running with Mom After 23 Years</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid1343601497/bctid1344569287?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d2/unsecured/media/416418689/416418689_1344506475_1a24268f98d3cb2f4d451c120cf2bedbf8fb1978.jpg?pubId=416418689"/&gt;Eric watched his mother, Fran Duarte, run NYC in 1980 - when he was 11 years old. After 23 years, he's running a marathon for the first time with his mom, who is now 61. Interviewed by David Willey, courtesy of WNBC (wnbc.com) and the NYRR (nyrr.org)</description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid1343601497/bctid1344569287?src=rss</guid>
            <pubDate>Fri, 14 Dec 2007 16:10:41 -0800</pubDate>
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        <item>
            <title>Kicking Butt on 3 Days/Week</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid1343601497/bctid909952952?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d3/unsecured/media/416418689/416418689_925120626_d8d11db2bcc20b698614c6fe9f48465017fb0876.jpg?pubId=416418689"/&gt;Could you run a marathon PR, running just three days each week? Heidi did! Hear her story in this video, then &lt;a href="http://www.runnersworld.com/first" target="new"to learn more.&lt;/a&gt;</description>
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            <pubDate>Tue, 22 May 2007 10:19:02 -0700</pubDate>
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        </item>
        <item>
            <title>Help Your Hips - 'Myrtl' Workout</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1568084508?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1568072772_aa6e31271374de981dbe3a2b6a26d6bb76f314c4.jpg?pubId=416418689"/&gt;CU Coach Jay Johnson shows a warm-up routine to get your hips road-ready. </description>
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            <pubDate>Thu, 22 May 2008 08:14:38 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Wall Stretch - Loosen Tight Calves</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1299131504?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1300740221_8e25de25266cc403cfd1865f620239ae4b6768b6.jpg?pubId=416418689"/&gt;Stand with your hands against a wall with your left foot approximately two to three feet from the wall. Keep your left leg straight, your right leg bent, your feet pointed straight ahead, and heels on the ground. Hold for 10 to 30 seconds. Switch. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1299131504?src=rss</guid>
            <pubDate>Fri, 09 Nov 2007 10:53:19 -0800</pubDate>
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        <item>
            <title>Mammoth Workout - Josh Cox Dynamic Core Routine</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1368763974?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1368755369_f5b664760fd90bfba6065eb84b9040c5673308e4.jpg?pubId=416418689"/&gt;February RW cover model and 2:13 marathoner Josh Cox shows how he and his Running USA teammates build elite abs. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1368763974?src=rss</guid>
            <pubDate>Mon, 07 Jan 2008 06:30:07 -0800</pubDate>
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            <title>Treadmill Training: Hill Challenge</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1373284230?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1369775307_f27ace1df30715eea916a2886d23890fcea06e3e.jpg?pubId=416418689"/&gt;High speed isn't the only - or even the best - way to build your fitness. Tackle the inclines in this workout and Heartbreak Hill will look like a bump in the road! Workout presented by RW Editor Tish Hamilton. </description>
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            <pubDate>Wed, 06 Feb 2008 13:08:44 -0800</pubDate>
            <dcterms:valid/>
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        <item>
            <title>Trail Running Uphill</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1453536224?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1453556223_2c728ebee2965957448fa498a10ca98f8f5690d2.jpg?pubId=416418689"/&gt;Ultramarathon champion Scott Jurek shows you how to be more efficient when taking on hills. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1453536224?src=rss</guid>
            <pubDate>Tue, 11 Mar 2008 14:20:37 -0700</pubDate>
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            <title>Treadmill Training: Tempo Pyramids</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1404866445?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1404887782_77647a9b11ad55c818ab6e493635318454039351.jpg?pubId=416418689"/&gt;A 50-minute workout that starts out difficult and only gets tougher, from RW's Brian Sabin. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1404866445?src=rss</guid>
            <pubDate>Mon, 04 Feb 2008 10:20:03 -0800</pubDate>
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            <title>The Pedestal - From CU and KSU coaches</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1373280780?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1372543335_e58f301b6e4cc40cfa6256cca22340acbef12f16.jpg?pubId=416418689"/&gt;The pedestal goes beyond traditional core exercises to build better posture. Workout courtesy of Coach Mike Smith at Kansas State University, video provided by Coach Jay Johnson of Colorado University. More at www.runningDVDs.com. </description>
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            <pubDate>Mon, 11 Feb 2008 12:39:37 -0800</pubDate>
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            <title>Treadmill Training: High-Speed Workout</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1364171464?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1362270541_1b4cfb72f2ee46be32554b0ee35e5ad836f5e1ce.jpg?pubId=416418689"/&gt;Fast and Faster. After a 10-minute warm-up, do three to five sets alternating between tempo pace and 5-K pace. Presented by RW Executive Editor Tish Hamilton. January 2, 2008. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1364171464?src=rss</guid>
            <pubDate>Wed, 02 Jan 2008 08:18:15 -0800</pubDate>
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        <item>
            <title>Treadmill Training: Boston Simulator</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1382944374?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1382934924_12a9b59f094eaada6b28168a9afa3de474201075.jpg?pubId=416418689"/&gt;RW's Brian Sabin shows you the workout Chris Lundstrom of Team Minnesota, who has placed in the top 20 in the last three Bostons, uses to prepare for Heartbreak Hill. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1382944374?src=rss</guid>
            <pubDate>Fri, 18 Jan 2008 14:42:51 -0800</pubDate>
            <dcterms:valid/>
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        <item>
            <title>Build Back Strength - CU and KSU coaches show their routine</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1348327116?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1348241814_e60b475ea60dee27a0f02cfe7e032495ac4fd61c.jpg?pubId=416418689"/&gt;Balance all your core work with this tough back workout by Coach Mike Smith at Kansas State University. Filmed by Colorado University Coach Jay Johnson. More available at www.runningdvds.com. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1348327116?src=rss</guid>
            <pubDate>Mon, 11 Feb 2008 12:39:01 -0800</pubDate>
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            <title>No Dumbbell Workout 1: Overhead Press &amp; Squat</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418509850?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1418528567_352047df39dfbefea595fb5efa39d18cb54ed1f2.jpg?pubId=416418689"/&gt;Builds upper body and lower body strength - no iron required. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418509850?src=rss</guid>
            <pubDate>Thu, 14 Feb 2008 15:02:03 -0800</pubDate>
            <dcterms:valid/>
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            <title>No Dumbbell Workout 2: Bench Press </title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418561971?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1418502227_a4d84d0653e5418239e75f86afa787e4da7b643c.jpg?pubId=416418689"/&gt;Press your arms straight up until your hands are over midchest. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418561971?src=rss</guid>
            <pubDate>Thu, 14 Feb 2008 14:56:21 -0800</pubDate>
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            <title>No Dumbbell Workout 3: Two-Leg Squat</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418561981?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1418502225_d355fdeccd13a234e7095efe5ac365ccac44bf61.jpg?pubId=416418689"/&gt;Three seconds down, pause, and go up quickly in one continuous movement. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418561981?src=rss</guid>
            <pubDate>Thu, 14 Feb 2008 15:01:48 -0800</pubDate>
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            <title>No Dumbbell Workout 4: Bicep Curl</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418511856?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1418528566_1fcc0c0f213c3caa2291f68d8af005e84833fe59.jpg?pubId=416418689"/&gt;Bend your elbows to curl forearms up until your hands are shoulder height. </description>
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            <pubDate>Thu, 14 Feb 2008 15:04:13 -0800</pubDate>
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            <title>No Dumbbell Workout 5: Overhead Triceps Extension</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418561988?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1418502230_e553c696e0d43cc70f070f59db7652cbc1d2b702.jpg?pubId=416418689"/&gt;Maintaining tension on the band, press your arms overhead by extending the elbows only. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418561988?src=rss</guid>
            <pubDate>Thu, 14 Feb 2008 15:06:31 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>No Dumbbell Workout 6: Ab/Lower-Back Extension</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418570985?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1418529999_4bba4f972dde7682e98a8614a5bfb243a8200a70.jpg?pubId=416418689"/&gt;Do two sets of 30 to 50 reps. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418570985?src=rss</guid>
            <pubDate>Thu, 14 Feb 2008 15:09:08 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>No Dumbbell Workout 7: Overhead Press &amp; Lunge</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418561996?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1418530004_a84e74eb9808d9da3508d9916fb4119ca7373e3b.jpg?pubId=416418689"/&gt;Do 20 reps lunging back with right foot, then swtich sides. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418561996?src=rss</guid>
            <pubDate>Thu, 14 Feb 2008 15:14:00 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>No Dumbbell Workout 8: Single-Leg Squat</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418562001?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1418528562_b33acc3e304e66fbb9bc10a511e9d5b50b25e0ee.jpg?pubId=416418689"/&gt;Push through your left foot to full extension. Switch and repeat. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418562001?src=rss</guid>
            <pubDate>Thu, 14 Feb 2008 15:16:37 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>No Dumbbell Workout 9: One-Arm Row</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418570995?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1418530003_212049d980052bc478750b833e4d1b9e90619cd3.jpg?pubId=416418689"/&gt;Your right palm should be flat on the bench under your right shoulder and your back should be flat. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418570995?src=rss</guid>
            <pubDate>Thu, 14 Feb 2008 15:19:06 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>No Dumbbell Workout 10: Shoulder Press</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418570999?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1418528571_1f0b24b96e6165dcd7b455afc6184cfe8736d20a.jpg?pubId=416418689"/&gt;Press your arm straight up so your bicep is close to your right ear. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1418570999?src=rss</guid>
            <pubDate>Thu, 14 Feb 2008 15:21:03 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Tegenkamp Core Strength, Pt. 1 - The Warm-Up</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1364171553?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1364091891_57e903c4df4c3c3eb0bc173c9232ba773db386f5.jpg?pubId=416418689"/&gt;When it comes to core strength and fitness, Matt Tegenkamp, who holds the American Record at 2-miles, is one of the best in the sport. Here, he shows you the moves he uses to start his workout. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1364171553?src=rss</guid>
            <pubDate>Wed, 02 Jan 2008 15:42:57 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Tegenkamp Core Strength, Pt. 2 - Matt's Floor Routine</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1364183350?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1364215291_f7a2d139dbabc7ca0b6bfb7282346c9d0eada5b2.jpg?pubId=416418689"/&gt;Great exercises for your back, thighs and adductors. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1364183350?src=rss</guid>
            <pubDate>Wed, 02 Jan 2008 15:42:21 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Tegenkamp Core Strength, Pt. 3 - Matt's Dumbell Routine</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1364230518?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1364224557_624c624e5cdef764aa70f2b3562d5a916161cea3.jpg?pubId=416418689"/&gt;Use light dumbells, or even your shoes, to build your shoulders and upper back. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1364230518?src=rss</guid>
            <pubDate>Wed, 02 Jan 2008 15:41:26 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Tegenkamp Core Strength, Pt. 4 - Matt's Balance Routine</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1364183352?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d5/unsecured/media/416418689/416418689_1364215292_01377b146e5d649bbabf3574c443ffd38fe44710.jpg?pubId=416418689"/&gt;Works your glutes and legs to build balance. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1364183352?src=rss</guid>
            <pubDate>Wed, 02 Jan 2008 15:40:43 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Ripped Abs in Three Moves</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1243638280?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1248825055_642849426297fefae04873c8623d9b5a1061d5df.jpg?pubId=416418689"/&gt;The Runner's Six-Pack, part one, shows you three exercises meant to build abdominal strength. Combine these with the functional exercises in part two to get your core in optmum running shape. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1243638280?src=rss</guid>
            <pubDate>Wed, 17 Oct 2007 11:28:55 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Knees - The Runner's Body, pt. 1</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1138037408?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1144888448_ae6e2895cb53f932620d789edcd18b745ccf04c4.jpg?pubId=416418689"/&gt;Exercises to keep your knees healthy forever. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1138037408?src=rss</guid>
            <pubDate>Fri, 17 Aug 2007 09:24:23 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Flex Stretch - Hip Flexor Stretch</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1300129834?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1301112208_496d0624d8f598c4519a5ab9132b43462c84d7cd.jpg?pubId=416418689"/&gt;Stand on a bench. Place your back foot behind you in a back-lunge position. Lean in and let your front foot stretch your hip flexor. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1300129834?src=rss</guid>
            <pubDate>Fri, 09 Nov 2007 13:14:17 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Shins and Calves - The Runner's Body, pt. 2</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1137792433?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1145678984_9f664f885cb507b7be176f14dbad84ad2d966e54.jpg?pubId=416418689"/&gt;Six exercises to keep your lower legs - the pillars of support and stability for runners - healthy and strong. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1137792433?src=rss</guid>
            <pubDate>Fri, 17 Aug 2007 09:30:09 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Build Core Strength and Running Power</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1297307585?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1258471793_1dd16dbd4e49c4cb78e50380ed06a987ab4de9c7.jpg?pubId=416418689"/&gt;In the second part of "The Runner's Six-Pack," you'll learn three functional exercises that will build muscle stamina in your core and legs. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1297307585?src=rss</guid>
            <pubDate>Wed, 07 Nov 2007 15:35:12 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Monopoly Game - Build foot strength</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1258472898?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1260609042_ee63b1756416c5cce9940f190db50fc8665a54bb.jpg?pubId=416418689"/&gt;Put 10 small objects on the floor - like marbles or Monopoly pieces - and place a small cup nearby. Using your toes, pick up the pieces one at a time and put them in the cup. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1258472898?src=rss</guid>
            <pubDate>Fri, 19 Oct 2007 14:00:02 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Compartment Stretch - Stretch Quads</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1299131556?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1301112135_01e074f57f47101edbff659ddf20bbef7dac893e.jpg?pubId=416418689"/&gt;Stand up straight, bend one knee and bring your heel towards glute, grab your ankle and hold. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1299131556?src=rss</guid>
            <pubDate>Fri, 09 Nov 2007 12:22:18 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Plantar Stretch - Fix Plantar Fascitis</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1258472909?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1260638906_def525eefeb8deaa232a932eaa5b2bc8a4ad5b55.jpg?pubId=416418689"/&gt;Hold our toes and bend them back toward your shin, stretching the plantar fascia. Do the stretch 10 times on each foot at least three times a day. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1258472909?src=rss</guid>
            <pubDate>Fri, 19 Oct 2007 14:17:34 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Backside Burn - Glute Stretch</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1299148560?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1301093900_491aa35973a2838f57906890e8d75113e659dfe3.jpg?pubId=416418689"/&gt;Lie on your back. Cross your left ankle over your right knee. Pull  your right leg toward your chest. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1299148560?src=rss</guid>
            <pubDate>Fri, 09 Nov 2007 13:07:20 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Hips and Thighs - The Runner's Body, pt. 3</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1138334523?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1144893438_6890240f26b05482d41da29dec8e3a847b1f968f.jpg?pubId=416418689"/&gt;Improve the strength and flexibility of the powerhouse muscles in your upper legs with this routine. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1138334523?src=rss</guid>
            <pubDate>Fri, 17 Aug 2007 09:37:01 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Negative Calf Raises - Help Prevent Achilles Tendinitis</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1260661327?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1260609027_232b6525fad0e886332b3470419afda7b5ea5c48.jpg?pubId=416418689"/&gt;Stand on a step with your toes on the edge and your heels hanging off. Push up with both feet into a calf raise. Left one leg off the step, and lower your other leg so that your heel drops below the step. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1260661327?src=rss</guid>
            <pubDate>Fri, 19 Oct 2007 14:14:14 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Heel Toe Walk- Strengthen Compartment Muscles</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1299148530?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1301114088_edf60af5c25e917f912b3ff12a658f40c1e70504.jpg?pubId=416418689"/&gt;Walk across a room with your forefoot off the ground. Then walk back on your tiptoes.</description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1299148530?src=rss</guid>
            <pubDate>Fri, 09 Nov 2007 11:53:41 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Side Stretch - For IT band flexibility</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1264581939?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1266039231_e92896eaa686ca21d2b5b7511d3f0ebadbf376ba.jpg?pubId=416418689"/&gt;Stand with your left foot crossed in front of your right, and lean your upper body to the left with your hands overhead. Lean as far as you can without bending your knees. Hold for 15 to 20 seconds, then switch sides. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1264581939?src=rss</guid>
            <pubDate>Mon, 24 Mar 2008 11:38:02 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Foam Roll - Break Up Knots</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1301088606?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1301114048_7202f30418d7e76cef0e7c47f274d2dda85b99a0.jpg?pubId=416418689"/&gt;Cross your left leg over your right, resting that ankle on your right shin. Repeat on your left leg as well. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1301088606?src=rss</guid>
            <pubDate>Fri, 09 Nov 2007 11:27:55 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Lateral Step-Up with Kick - Strengthen the outside quad</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1264609441?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1265936583_4107f20ac57fbdd32d5389089ca9ebad640c2b1a.jpg?pubId=416418689"/&gt;Stand with your left side next to a step that's eight to 12 inches high. Step up with your left foot, driving the right foot in the air so it's even with your waist. Step down and repeat 8 to 12 times on each side. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1264609441?src=rss</guid>
            <pubDate>Mon, 24 Mar 2008 11:41:55 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Single Squat - Strong Legs</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1299148573?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1301114201_de3b54d2a140ec60d74ce3fc1a493a8bcc14d246.jpg?pubId=416418689"/&gt;Squat down and lift one leg off the ground letting the other leg support all the weight.</description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1299148573?src=rss</guid>
            <pubDate>Fri, 09 Nov 2007 13:38:14 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Shin Lifter - Build Shin Strength</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1300129798?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1301093820_2772eb7cae76a389c432530b11369e5ebac064e9.jpg?pubId=416418689"/&gt;Sit on a chair (or bench) with legs hanging down. Flex  your feet towards you to work the muscles in the front of your lower legs.</description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1300129798?src=rss</guid>
            <pubDate>Fri, 09 Nov 2007 11:44:55 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Step Down - Build knee and glute strength</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1264607966?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1266032784_111332e5274fc6bcc15df384ed69e57d236103f2.jpg?pubId=416418689"/&gt;Stand on a step on your right foot. Lower your left leg toward the floor, making sure the knee of your right leg is centered over your foot. Do two sets of 10 on each leg. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1264607966?src=rss</guid>
            <pubDate>Mon, 24 Mar 2008 11:34:12 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Feet and Ankles - The Runner's Body, pt. 4</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1137790481?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1144998164_bdb68a80932203978eee4b4ab08a07a37fbb60a6.jpg?pubId=416418689"/&gt;Avoid plantar fasciitis and other foot and ankle pain with these six exercises. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1137790481?src=rss</guid>
            <pubDate>Fri, 17 Aug 2007 09:43:46 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Backward T Stretch - For IT band flexibility</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1264581943?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1266048662_f341291398874735d20659f092dd3e898c0420fd.jpg?pubId=416418689"/&gt;Stand, feet together, facing a wall about six to 12 inches away. Hold your arms to your sides like you're forming a T. Without bending your knees, reach down and back as far as you can with your right hand. Hold for 15 to 20 seconds, then switch. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1264581943?src=rss</guid>
            <pubDate>Wed, 24 Oct 2007 12:26:16 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Drunk Flamingo - Gain balance to strengthen ankles</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1260648869?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1260611970_64ac1a1fed823349357ab1969a22ea6a323672ef.jpg?pubId=416418689"/&gt;Stand on stable ground, balance on one foot with your eyes open. Once you can do that for a minute, try it with your eyes closed. Master that and move to an unstable surface. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1260648869?src=rss</guid>
            <pubDate>Fri, 19 Oct 2007 14:02:58 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Seated Calf Raise - Strengthen Calves</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1299131549?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1301093842_ed61113bf66eb16755d1caf1ddf77ebf375f1418.jpg?pubId=416418689"/&gt;Sit in a chair and put a dumbbell your lap. Raise the weight up to a count of three and lower slowly by a count of five.</description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1299131549?src=rss</guid>
            <pubDate>Fri, 09 Nov 2007 12:09:21 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Hip Lift - Build glute strength</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1264607961?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1265936580_70d5bbe446e6ddb37ddc4583035fdc88d4384f07.jpg?pubId=416418689"/&gt;Balance on your right foot using a wall for balance. With your left knee bent, drop the left hip and lift it up. Do 15 to 20 times on each side. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1264607961?src=rss</guid>
            <pubDate>Mon, 24 Mar 2008 11:43:54 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Superman - Lower Back Exercise</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1299148568?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1301093934_ca5aef4c80ddf6f9b8496e9566a9f9a0de5e8d60.jpg?pubId=416418689"/&gt;Lie on your stomach with arms extended out in front of you. Arch your lower back so that your arms and legs come off the ground in flying position.</description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1299148568?src=rss</guid>
            <pubDate>Fri, 09 Nov 2007 13:31:50 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Toe-up Split Squat</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1300129830?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1301093893_fd219c295b32dd0ebad310a8623bcece0d37c3f6.jpg?pubId=416418689"/&gt;Stand with one leg forward and one leg back. Bend your knees so one thigh is parallel to the ground and then lift your toes up on the front foot so that you're balancing on your heel.</description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1300129830?src=rss</guid>
            <pubDate>Fri, 09 Nov 2007 12:59:34 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Wall Banger - Strengthens glutes and stretches IT band</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1264609422?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1265936588_223e02c9cd74f971f5e42022546025673dd7d90f.jpg?pubId=416418689"/&gt;Stand with your right side about six to 12 inches from a wall. Squat and lean your upper body to the left until your right hip touches the wall. Hold for 15 to 30 seconds, then switch sides. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1264609422?src=rss</guid>
            <pubDate>Mon, 24 Mar 2008 11:32:42 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Wall Stretch - For the Soleus</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1260661324?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1260638927_3b710bd7c388c195784ce438e4254be99fec3f34.jpg?pubId=416418689"/&gt;Stand with your palms against a wall, one leg forward, one leg back. Lower into a "seated" position with legs bent. Lean into the wall until you feel it in your back calf. Hold 30 to 45 seconds then switch legs. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1260661324?src=rss</guid>
            <pubDate>Fri, 19 Oct 2007 14:10:41 -0700</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Clock Lunge - Glute Workout</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1301088665?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1301093958_20a893d3ef55b626b01b81251c75a5dfa79ba996.jpg?pubId=416418689"/&gt;Lunge to "12:00". Stand straight up and then lunge with the same leg to "1:00," repeat to "2:00" and "3:00." </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1301088665?src=rss</guid>
            <pubDate>Fri, 09 Nov 2007 13:50:08 -0800</pubDate>
            <dcterms:valid/>
        </item>
        <item>
            <title>Leg Lift - Build hip strength</title>
            <link>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1264609433?src=rss</link>
            <description>&lt;img src="http://brightcove.vo.llnwd.net/d4/unsecured/media/416418689/416418689_1266032782_aa85baca5e0ccfdcff7af87e8884bf350a489a23.jpg?pubId=416418689"/&gt;Lie on your side with your elbow on the floor. Lift your upper leg up about a foot and return to the starting position. Do 20 to 30 on each side. </description>
            <guid>http://link.brightcove.com/services/link/bcpid909858635/bclid909837219/bctid1264609433?src=rss</guid>
            <pubDate>Mon, 24 Mar 2008 11:40:29 -0700</pubDate>
            <dcterms:valid/>
        </item>
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