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Omurga sağlığı için 4 varyasyon kedi-deve egzersizi

Regrann from @jackhanrahanfitness 
1️⃣ Global Cat / Camels 
2️⃣ Thoracic Cat / Camels 
3️⃣ Lumbar Cat / Camels 
4️⃣ Sequential Cat / Camels 
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#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday  #spinalhealth #spinemobility #backhealth #catcow #mobility - #regrann
Omurga sağlığı için 4 varyasyon kedi-deve egzersizi Regrann from @jackhanrahanfitness 1️⃣ Global Cat / Camels 2️⃣ Thoracic Cat / Camels 3️⃣ Lumbar Cat / Camels 4️⃣ Sequential Cat / Camels _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #spinalhealth  #spinemobility  #backhealth  #catcow  #mobility  - #regrann 
DA SÉRIE: MELHORANDO A DOR LOMBAR (exercícios para movimentar a coluna) 
#Repost @jackhanrahanfitness with @get_repost
・・・
Cat/camels are THE best exercise you can be doing for spinal health and longevity.
.
You NEED to create relative motion between each and every vertebrae for optimal mobility and function and the best way to improve that is to work on spinal flexion / extension.
.
1️⃣ Global Cat / Camels - flex and extend the entire spine all together.
.
2️⃣ Thoracic Cat / Camels - sit back on your heels to lock the lumbar spine. This allows you to work on the mid back (thoracic spine) if this region needs more mobility.
.
3️⃣ Lumbar Cat / Camels - Lean forward and place your head down. This locks the thoracic spine so you can focus on the low back (lumbar spine) if this region needs more mobility.
.
4️⃣ Sequential Cat / Camels - Saved the best to last. This is what you should work towards. This variation isolates each articulation so it’s the most effective way of getting movement into each and every joint. It’s challenging from a motor control standpoint, so master the other variations first.
.
Work on spinal mobility all the time if you have back pain, a stiff back or simply want to avoid all this in the future. Constant and varied movement is the best tool we have to ensure a long, healthy and pain-free life 💪
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday  #spinalhealth #spinemobility #backhealth #catcow #mobility
DA SÉRIE: MELHORANDO A DOR LOMBAR (exercícios para movimentar a coluna) #Repost  @jackhanrahanfitness with @get_repost ・・・ Cat/camels are THE best exercise you can be doing for spinal health and longevity. . You NEED to create relative motion between each and every vertebrae for optimal mobility and function and the best way to improve that is to work on spinal flexion / extension. . 1️⃣ Global Cat / Camels - flex and extend the entire spine all together. . 2️⃣ Thoracic Cat / Camels - sit back on your heels to lock the lumbar spine. This allows you to work on the mid back (thoracic spine) if this region needs more mobility. . 3️⃣ Lumbar Cat / Camels - Lean forward and place your head down. This locks the thoracic spine so you can focus on the low back (lumbar spine) if this region needs more mobility. . 4️⃣ Sequential Cat / Camels - Saved the best to last. This is what you should work towards. This variation isolates each articulation so it’s the most effective way of getting movement into each and every joint. It’s challenging from a motor control standpoint, so master the other variations first. . Work on spinal mobility all the time if you have back pain, a stiff back or simply want to avoid all this in the future. Constant and varied movement is the best tool we have to ensure a long, healthy and pain-free life 💪 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #spinalhealth  #spinemobility  #backhealth  #catcow  #mobility 
Cat/camels are THE best exercise you can be doing for spinal health and longevity.
.
You NEED to create relative motion between each and every vertebrae for optimal mobility and function and the best way to improve that is to work on spinal flexion / extension.
.
1️⃣ Global Cat / Camels - flex and extend the entire spine all together.
.
2️⃣ Thoracic Cat / Camels - sit back on your heels to lock the lumbar spine. This allows you to work on the mid back (thoracic spine) if this region needs more mobility.
.
3️⃣ Lumbar Cat / Camels - Lean forward and place your head down. This locks the thoracic spine so you can focus on the low back (lumbar spine) if this region needs more mobility.
.
4️⃣ Sequential Cat / Camels - Saved the best to last. This is what you should work towards. This variation isolates each articulation so it’s the most effective way of getting movement into each and every joint. It’s challenging from a motor control standpoint, so master the other variations first.
.
Work on spinal mobility all the time if you have back pain, a stiff back or simply want to avoid all this in the future. Constant and varied movement is the best tool we have to ensure a long, healthy and pain-free life 💪
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday  #spinalhealth #spinemobility #backhealth #catcow #mobility
Cat/camels are THE best exercise you can be doing for spinal health and longevity. . You NEED to create relative motion between each and every vertebrae for optimal mobility and function and the best way to improve that is to work on spinal flexion / extension. . 1️⃣ Global Cat / Camels - flex and extend the entire spine all together. . 2️⃣ Thoracic Cat / Camels - sit back on your heels to lock the lumbar spine. This allows you to work on the mid back (thoracic spine) if this region needs more mobility. . 3️⃣ Lumbar Cat / Camels - Lean forward and place your head down. This locks the thoracic spine so you can focus on the low back (lumbar spine) if this region needs more mobility. . 4️⃣ Sequential Cat / Camels - Saved the best to last. This is what you should work towards. This variation isolates each articulation so it’s the most effective way of getting movement into each and every joint. It’s challenging from a motor control standpoint, so master the other variations first. . Work on spinal mobility all the time if you have back pain, a stiff back or simply want to avoid all this in the future. Constant and varied movement is the best tool we have to ensure a long, healthy and pain-free life 💪 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #spinalhealth  #spinemobility  #backhealth  #catcow  #mobility 
FRCms, FR & Kinstretch Instructor @jackhanrahanfitness is teaching us about how to improve range in our hips. ・・・
Getting into the 90:90 position is tough for people with limited hip mobility (External rotation in particular). So here’s how you modify the stretch so it’s effective for YOU...
.
🔹Place the sole of your foot against your back thigh. This deceases the amount of external rotation occurring at the front hip.
🔹Place hands down either side of front thigh and lean shoulders forward / tilt tailbone up. This should allow you to feel the stretch under your left butt cheek.
🔹As flexibility improves, you can gradually work the leg position back to the 90 degree angle.
🔹Remember that stretches need to be held for a good 2 minutes to be effective.
.
Try this out and let me know how you get on below. Also let me know if there are other stretches you struggle to ‘feel’ and I’ll try to provide a solution 👌 Thanks for watching 🙏
———
TRAIN harder, RECOVER faster, PERFORM better. ———
www.riixorecovery.com
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#Repost @functionalrangeconditioning
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #fitness #warmup #cooldown #stretching #stretchingtips #workoutroutine #workouts #workouttips #fitnesslife #healthylife #runningtraining #healthylifestyles #livehealthy #trainer #trainerlife
FRCms, FR & Kinstretch Instructor @jackhanrahanfitness is teaching us about how to improve range in our hips. ・・・ Getting into the 90:90 position is tough for people with limited hip mobility (External rotation in particular). So here’s how you modify the stretch so it’s effective for YOU... . 🔹Place the sole of your foot against your back thigh. This deceases the amount of external rotation occurring at the front hip. 🔹Place hands down either side of front thigh and lean shoulders forward / tilt tailbone up. This should allow you to feel the stretch under your left butt cheek. 🔹As flexibility improves, you can gradually work the leg position back to the 90 degree angle. 🔹Remember that stretches need to be held for a good 2 minutes to be effective. . Try this out and let me know how you get on below. Also let me know if there are other stretches you struggle to ‘feel’ and I’ll try to provide a solution 👌 Thanks for watching 🙏 ——— TRAIN harder, RECOVER faster, PERFORM better. ——— www.riixorecovery.com _______ #Repost  @functionalrangeconditioning #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #fitness  #warmup  #cooldown  #stretching  #stretchingtips  #workoutroutine  #workouts  #workouttips  #fitnesslife  #healthylife  #runningtraining  #healthylifestyles  #livehealthy  #trainer  #trainerlife 
What are we doing:
Hip CARs (‘controlled articular rotations’). Basically we’re taking the hip through its greatest rotational range of motion. GREAT for joint health and you’ll notice a drastic increase of mobility in your hips
.
How to ✅
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1️⃣ Hold on to something with a straight arm. Hold the other arm out to the side and make a fist.
2️⃣ Lift the knee up (hip flexion) as high as you can. As you do this, make sure the other leg is dead straight with no knee bend.
3️⃣ Abduct the leg. Think knee out so the side, opening the hips up. As you do this, maintain the same knee height, don’t let it drip. Also make sure the hips stay square and don’t rotate.
4️⃣ Next you’re going to inwardly rotate the leg. Think ‘heel to sky’. As you do this, the hips should not move forward, back or tilt in any way. We want pure rotation.
5️⃣ Extend the knee back, sweep through and repeat.
.
Remember healthy joints promote long lifting careers; healthy joints also move well. Enhance your hips by instituting CARs into your daily routine. You’ll feel, and move, better.
.
Pleasure working with @phill.reed 👏🏽
What are we doing: Hip CARs (‘controlled articular rotations’). Basically we’re taking the hip through its greatest rotational range of motion. GREAT for joint health and you’ll notice a drastic increase of mobility in your hips . How to ✅ . 1️⃣ Hold on to something with a straight arm. Hold the other arm out to the side and make a fist. 2️⃣ Lift the knee up (hip flexion) as high as you can. As you do this, make sure the other leg is dead straight with no knee bend. 3️⃣ Abduct the leg. Think knee out so the side, opening the hips up. As you do this, maintain the same knee height, don’t let it drip. Also make sure the hips stay square and don’t rotate. 4️⃣ Next you’re going to inwardly rotate the leg. Think ‘heel to sky’. As you do this, the hips should not move forward, back or tilt in any way. We want pure rotation. 5️⃣ Extend the knee back, sweep through and repeat. . Remember healthy joints promote long lifting careers; healthy joints also move well. Enhance your hips by instituting CARs into your daily routine. You’ll feel, and move, better. . Pleasure working with @phill.reed 👏🏽
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✴️Tips for Kinstretch Base Position 90/90✴️
@jackhanrahanfitness
・・・
Getting into the 90:90 position is tough for people with limited hip mobility (External rotation in particular). So here’s how you modify the stretch so it’s effective for YOU...
.
🔹Place the sole of your foot against your back thigh. This deceases the amount of external rotation occurring at the front hip.
🔹Place hands down either side of front thigh and lean shoulders forward / tilt tailbone up. This should allow you to feel the stretch under your left butt cheek.
🔹As flexibility improves, you can gradually work the leg position back to the 90 degree angle.
🔹Remember that stretches need to be held for a good 2 minutes to be effective.
.
Try this out and let me know how you get on below. Also let me know if there are other stretches you struggle to ‘feel’ and I’ll try to provide a solution 👌 Thanks for watching 🙏
🔻🔻🔻⠀⠀⠀⠀⠀⠀⠀⠀⠀
#Kinstretch
#ControlYourself
#FunctionalRangeSystems 
#Mobility
#ControlledArticularRotations
#Controlyourselfevenmore
🔻🔻🔻
To find a Kinstretch Class in your area, please visit our official website www.kinstretch.com (link in bio) in the "Find a Provider' area.
🔻🔻🔻⠀⠀⠀⠀⠀⠀⠀⠀⠀
To become certified,  please visit our official website www.FunctionalAnatomySeminars.com  in the "Become a Provider" area.
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_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday #hipmobility @perform_better
⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✴️Tips for Kinstretch Base Position 90/90✴️ @jackhanrahanfitness ・・・ Getting into the 90:90 position is tough for people with limited hip mobility (External rotation in particular). So here’s how you modify the stretch so it’s effective for YOU... . 🔹Place the sole of your foot against your back thigh. This deceases the amount of external rotation occurring at the front hip. 🔹Place hands down either side of front thigh and lean shoulders forward / tilt tailbone up. This should allow you to feel the stretch under your left butt cheek. 🔹As flexibility improves, you can gradually work the leg position back to the 90 degree angle. 🔹Remember that stretches need to be held for a good 2 minutes to be effective. . Try this out and let me know how you get on below. Also let me know if there are other stretches you struggle to ‘feel’ and I’ll try to provide a solution 👌 Thanks for watching 🙏 🔻🔻🔻⠀⠀⠀⠀⠀⠀⠀⠀⠀ #Kinstretch  #ControlYourself  #FunctionalRangeSystems  #Mobility  #ControlledArticularRotations  #Controlyourselfevenmore  🔻🔻🔻 To find a Kinstretch Class in your area, please visit our official website www.kinstretch.com (link in bio) in the "Find a Provider' area. 🔻🔻🔻⠀⠀⠀⠀⠀⠀⠀⠀⠀ To become certified, please visit our official website www.FunctionalAnatomySeminars.com in the "Become a Provider" area. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #hipmobility  @perform_better
https://youtu.be/HGBmGaWUn1c
10 moves. 10 minutes #Selfcare Sunday mobility routine. Let’s go...
_____
🔹Neck circles: 5/side.
📝Imagine there is a pen extended from your chin. Draw the biggest circle you can.
🔹Shoulder rotations: 10/Side.
📝Keep the upper arm fixed whole you rotate in and out maximally.
🔹Elbow Hinges: 10 reps.
📝Hands begins head, elbows back. Straighten and bend the elbows.
🔹Scapula circles: 5/Side.
📝Draw circles with your shoulder blade. Keep the arm straight.
🔹Hip flexor: 10/Side.
📝90 degree angle at both knees. Oscillate in and out of end range hip flexion.
🔹Internal rotation: 10 reps.
📝Keep the butt down as you roll the foot and drive the knee toward the floor.
🔹Frog Stretch: 1 min.
📝Knees wide back flat and hold this stretch for a minute
🔹90/90 Hinges/ 5/Side.
📝90 degree angle at both knees. Open up the trail leg while keeping the front knee down.
🔹Ankle circles: 5/Side.
📝Draw circles with your big toe.
🔹Squat hold 📝Sit in your best squat and focus on slow relaxed breathing for a minute.
_____
I hope you enjoyed today’s routine. Enjoy the rest of your weekend and thanks for watching 🙏
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #selfcaresunday #mobilityflow
https://youtu.be/HGBmGaWUn1c 10 moves. 10 minutes #Selfcare  Sunday mobility routine. Let’s go... _____ 🔹Neck circles: 5/side. 📝Imagine there is a pen extended from your chin. Draw the biggest circle you can. 🔹Shoulder rotations: 10/Side. 📝Keep the upper arm fixed whole you rotate in and out maximally. 🔹Elbow Hinges: 10 reps. 📝Hands begins head, elbows back. Straighten and bend the elbows. 🔹Scapula circles: 5/Side. 📝Draw circles with your shoulder blade. Keep the arm straight. 🔹Hip flexor: 10/Side. 📝90 degree angle at both knees. Oscillate in and out of end range hip flexion. 🔹Internal rotation: 10 reps. 📝Keep the butt down as you roll the foot and drive the knee toward the floor. 🔹Frog Stretch: 1 min. 📝Knees wide back flat and hold this stretch for a minute 🔹90/90 Hinges/ 5/Side. 📝90 degree angle at both knees. Open up the trail leg while keeping the front knee down. 🔹Ankle circles: 5/Side. 📝Draw circles with your big toe. 🔹Squat hold 📝Sit in your best squat and focus on slow relaxed breathing for a minute. _____ I hope you enjoyed today’s routine. Enjoy the rest of your weekend and thanks for watching 🙏 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #selfcaresunday  #mobilityflow 
10 moves. 10 minutes #Selfcare Sunday mobility routine. Let’s go...
_____
🔹Neck circles: 5/side.
📝Imagine there is a pen extended from your chin. Draw the biggest circle you can.
🔹Shoulder rotations: 10/Side.
📝Keep the upper arm fixed whole you rotate in and out maximally.
🔹Elbow Hinges: 10 reps.
📝Hands begins head, elbows back. Straighten and bend the elbows.
🔹Scapula circles: 5/Side.
📝Draw circles with your shoulder blade. Keep the arm straight.
🔹Hip flexor: 10/Side.
📝90 degree angle at both knees. Oscillate in and out of end range hip flexion.
🔹Internal rotation: 10 reps.
📝Keep the butt down as you roll the foot and drive the knee toward the floor.
🔹Frog Stretch: 1 min.
📝Knees wide back flat and hold this stretch for a minute
🔹90/90 Hinges/ 5/Side.
📝90 degree angle at both knees. Open up the trail leg while keeping the front knee down.
🔹Ankle circles: 5/Side.
📝Draw circles with your big toe.
🔹Squat hold 📝Sit in your best squat and focus on slow relaxed breathing for a minute.
_____
I hope you enjoyed today’s routine. Enjoy the rest of your weekend and thanks for watching 🙏
_____ 'Smarter training. Superior results'
_____
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself #everydamnday
#selfcare #selfcaresunday #mobilityflow
10 moves. 10 minutes #Selfcare  Sunday mobility routine. Let’s go... _____ 🔹Neck circles: 5/side. 📝Imagine there is a pen extended from your chin. Draw the biggest circle you can. 🔹Shoulder rotations: 10/Side. 📝Keep the upper arm fixed whole you rotate in and out maximally. 🔹Elbow Hinges: 10 reps. 📝Hands begins head, elbows back. Straighten and bend the elbows. 🔹Scapula circles: 5/Side. 📝Draw circles with your shoulder blade. Keep the arm straight. 🔹Hip flexor: 10/Side. 📝90 degree angle at both knees. Oscillate in and out of end range hip flexion. 🔹Internal rotation: 10 reps. 📝Keep the butt down as you roll the foot and drive the knee toward the floor. 🔹Frog Stretch: 1 min. 📝Knees wide back flat and hold this stretch for a minute 🔹90/90 Hinges/ 5/Side. 📝90 degree angle at both knees. Open up the trail leg while keeping the front knee down. 🔹Ankle circles: 5/Side. 📝Draw circles with your big toe. 🔹Squat hold 📝Sit in your best squat and focus on slow relaxed breathing for a minute. _____ I hope you enjoyed today’s routine. Enjoy the rest of your weekend and thanks for watching 🙏 _____ 'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  #everydamnday  #selfcare  #selfcaresunday  #mobilityflow 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FRCms, FR & Kinstretch Instructor @jackhanrahanfitness
・・・
Getting into the 90:90 position is tough for people with limited hip mobility (External rotation in particular). So here’s how you modify the stretch so it’s effective for YOU...
.
🔹Place the sole of your foot against your back thigh. This deceases the amount of external rotation occurring at the front hip.
🔹Place hands down either side of front thigh and lean shoulders forward / tilt tailbone up. This should allow you to feel the stretch under your left butt cheek.
🔹As flexibility improves, you can gradually work the leg position back to the 90 degree angle.
🔹Remember that stretches need to be held for a good 2 minutes to be effective.
.
Try this out and let me know how you get on below. Also let me know if there are other stretches you struggle to ‘feel’ and I’ll try to provide a solution 👌 Thanks for watching 🙏
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
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⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔻🔻🔻⠀⠀⠀⠀⠀⠀⠀⠀⠀
#FunctionalRangeConditioning
#FRCms
#FunctionalRangeSystems
#FunctionalRangeAssessment
#ControlYourself
#FRCms
#ControlledArticularRotations 🔻🔻🔻⠀⠀⠀⠀⠀⠀⠀⠀⠀
To become certified or to find a FRCms in your area, please visit our official website www.FunctionalAnatomySeminars.com (link in Bio) in the "Find/Become a Provider" area.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep
⠀⠀⠀⠀⠀⠀⠀⠀⠀ FRCms, FR & Kinstretch Instructor @jackhanrahanfitness ・・・ Getting into the 90:90 position is tough for people with limited hip mobility (External rotation in particular). So here’s how you modify the stretch so it’s effective for YOU... . 🔹Place the sole of your foot against your back thigh. This deceases the amount of external rotation occurring at the front hip. 🔹Place hands down either side of front thigh and lean shoulders forward / tilt tailbone up. This should allow you to feel the stretch under your left butt cheek. 🔹As flexibility improves, you can gradually work the leg position back to the 90 degree angle. 🔹Remember that stretches need to be held for a good 2 minutes to be effective. . Try this out and let me know how you get on below. Also let me know if there are other stretches you struggle to ‘feel’ and I’ll try to provide a solution 👌 Thanks for watching 🙏 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔻🔻🔻⠀⠀⠀⠀⠀⠀⠀⠀⠀ #FunctionalRangeConditioning  #FRCms  #FunctionalRangeSystems  #FunctionalRangeAssessment  #ControlYourself  #FRCms  #ControlledArticularRotations  🔻🔻🔻⠀⠀⠀⠀⠀⠀⠀⠀⠀ To become certified or to find a FRCms in your area, please visit our official website www.FunctionalAnatomySeminars.com (link in Bio) in the "Find/Become a Provider" area. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep 
Getting into the 90:90 position is tough for people with limited hip mobility (External rotation in particular). So here’s how you modify the stretch so it’s effective for YOU...
.
🔹Place the sole of your foot against your back thigh. This deceases the amount of external rotation occurring at the front hip.
🔹Place hands down either side of front thigh and lean shoulders forward / tilt tailbone up. This should allow you to feel the stretch under your left butt cheek.
🔹As flexibility improves, you can gradually work the leg position back to the 90 degree angle.
🔹Remember that stretches need to be held for a good 2 minutes to be effective.
.
Try this out and let me know how you get on below. Also let me know if there are other stretches you struggle to ‘feel’ and I’ll try to provide a solution 👌 Thanks for watching 🙏
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#jackhanrahanfitness 'Smarter training. Superior results'
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#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday #hipmobility @perform_better
Getting into the 90:90 position is tough for people with limited hip mobility (External rotation in particular). So here’s how you modify the stretch so it’s effective for YOU... . 🔹Place the sole of your foot against your back thigh. This deceases the amount of external rotation occurring at the front hip. 🔹Place hands down either side of front thigh and lean shoulders forward / tilt tailbone up. This should allow you to feel the stretch under your left butt cheek. 🔹As flexibility improves, you can gradually work the leg position back to the 90 degree angle. 🔹Remember that stretches need to be held for a good 2 minutes to be effective. . Try this out and let me know how you get on below. Also let me know if there are other stretches you struggle to ‘feel’ and I’ll try to provide a solution 👌 Thanks for watching 🙏 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #hipmobility  @perform_better
There’s never an excuse to bust out 5 minutes of movement to keep your body pain-free and feeling good. This weeks routine brought to you from Devils Dyke today while I was walking the dog 🐶👌
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🔹Squat Neck Circles: 3 each way.
📝Hold the bottom of a squat and abs draw circles with your chin.
🔹Squat Kinetic Stretch: 8 reps.
📝Pull yourself down into your best squat using the muscles at the front of the hip, then push yourself back up.
🔹Mountain Climber / Thoracic Rotation: 5 each way.
📝All 4’s. Place foot to the outside of the arm and reach up with the inside arm.
🔹Segmental Cat/Cow: 5 reps.
📝Flex and extend the spine. Try to do it sequentially.
🔹Upward Dog Scapula Circles: 5 reps.
📝Perform circular motions with your shoulder blades while in the upward dog position. Go real slow on this one.
🔹Hip Flexor / Shoulder Circles: 3 each way.
📝Stretch the hip flexors in this position while drawing the biggest circle you can to mobilize the shoulder.
🔹Deep Breathing:
📝4 second inhale 4-8 second exhale x10.
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I hope you enjoyed this routine. Thank you for watching and enjoy the rest of your weekend 🙏
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#jackhanrahanfitness 'Smarter training. Superior results'
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#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #selfcaresunday #mobilityflow
There’s never an excuse to bust out 5 minutes of movement to keep your body pain-free and feeling good. This weeks routine brought to you from Devils Dyke today while I was walking the dog 🐶👌 _____ 🔹Squat Neck Circles: 3 each way. 📝Hold the bottom of a squat and abs draw circles with your chin. 🔹Squat Kinetic Stretch: 8 reps. 📝Pull yourself down into your best squat using the muscles at the front of the hip, then push yourself back up. 🔹Mountain Climber / Thoracic Rotation: 5 each way. 📝All 4’s. Place foot to the outside of the arm and reach up with the inside arm. 🔹Segmental Cat/Cow: 5 reps. 📝Flex and extend the spine. Try to do it sequentially. 🔹Upward Dog Scapula Circles: 5 reps. 📝Perform circular motions with your shoulder blades while in the upward dog position. Go real slow on this one. 🔹Hip Flexor / Shoulder Circles: 3 each way. 📝Stretch the hip flexors in this position while drawing the biggest circle you can to mobilize the shoulder. 🔹Deep Breathing: 📝4 second inhale 4-8 second exhale x10. ______ I hope you enjoyed this routine. Thank you for watching and enjoy the rest of your weekend 🙏 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #selfcaresunday  #mobilityflow 
Another great one 🙌 from @jackhanrahanfitness -  Here’s the weekly 10 minute #selfcare mobility routine. Sorry for the delay, Insta was playin up yesterday 🙄
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🔹Straddle Neck Circles.
📝 Get into your best straddle position and perform very slow & smooth neck circles.
🔹Straddle Kinetic Stretch.
📝 Pull yourself into and out of a deeper stretch using your abs and hip flexors.
🔹Bearsit Internal Rotations.
📝 Knees our, feet out, sit tall. Roll the knee inwards keeping your butt down (don’t lift up). Drive knee out and repeat on the other side.
🔹90/90 Kinetic Stretch.
📝 Pull yourself forward with the muscles at the front of the hip (think about lifting the shin). Push the shin down and repeat.
🔹Frog - Thoracic Cat/Cow.
📝 Knees out, feet in. This is an awesome groin stretch. From here round and arch the upper back.
🔹Frog - Thoracic Rotations.
📝 Hand behind back, rotate the upper back. Lead with your shoulder and look over it.
🔹All 4’s Shoulder Circles.
📝 Reach forward. Turn the arm inwards, sweep back trying to keep within the same movement plane (think about drawing a circle). Reverse motion.
🔹All 4’s Scapula Circles.
📝 Circular motions with the shoulder blades.
🔹Cross Legged Deep Breathing.
📝 Set the clock. Breathe in for 4 seconds. Breathe out for 4-8. 
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Hope you enjoyed the routine. Drop a comment below and thanks for watching 🙏
______
#jackhanrahanfitness 'Smarter training. Superior results'
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#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #selfcaresunday #mobilityflow - #regrann
Another great one 🙌 from @jackhanrahanfitness - Here’s the weekly 10 minute #selfcare  mobility routine. Sorry for the delay, Insta was playin up yesterday 🙄 ______ 🔹Straddle Neck Circles. 📝 Get into your best straddle position and perform very slow & smooth neck circles. 🔹Straddle Kinetic Stretch. 📝 Pull yourself into and out of a deeper stretch using your abs and hip flexors. 🔹Bearsit Internal Rotations. 📝 Knees our, feet out, sit tall. Roll the knee inwards keeping your butt down (don’t lift up). Drive knee out and repeat on the other side. 🔹90/90 Kinetic Stretch. 📝 Pull yourself forward with the muscles at the front of the hip (think about lifting the shin). Push the shin down and repeat. 🔹Frog - Thoracic Cat/Cow. 📝 Knees out, feet in. This is an awesome groin stretch. From here round and arch the upper back. 🔹Frog - Thoracic Rotations. 📝 Hand behind back, rotate the upper back. Lead with your shoulder and look over it. 🔹All 4’s Shoulder Circles. 📝 Reach forward. Turn the arm inwards, sweep back trying to keep within the same movement plane (think about drawing a circle). Reverse motion. 🔹All 4’s Scapula Circles. 📝 Circular motions with the shoulder blades. 🔹Cross Legged Deep Breathing. 📝 Set the clock. Breathe in for 4 seconds. Breathe out for 4-8. ______ Hope you enjoyed the routine. Drop a comment below and thanks for watching 🙏 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #selfcaresunday  #mobilityflow  - #regrann 
Here’s the weekly 10 minute #selfcare mobility routine. Sorry for the delay, Insta was playin up yesterday 🙄
______
🔹Straddle Neck Circles.
📝 Get into your best straddle position and perform very slow & smooth neck circles.
🔹Straddle Kinetic Stretch.
📝 Pull yourself into and out of a deeper stretch using your abs and hip flexors.
🔹Bearsit Internal Rotations.
📝 Knees our, feet out, sit tall. Roll the knee inwards keeping your butt down (don’t lift up). Drive knee out and repeat on the other side.
🔹90/90 Kinetic Stretch.
📝 Pull yourself forward with the muscles at the front of the hip (think about lifting the shin). Push the shin down and repeat.
🔹Frog - Thoracic Cat/Cow.
📝 Knees out, feet in. This is an awesome groin stretch. From here round and arch the upper back.
🔹Frog - Thoracic Rotations.
📝 Hand behind back, rotate the upper back. Lead with your shoulder and look over it.
🔹All 4’s Shoulder Circles.
📝 Reach forward. Turn the arm inwards, sweep back trying to keep within the same movement plane (think about drawing a circle). Reverse motion.
🔹All 4’s Scapula Circles.
📝 Circular motions with the shoulder blades.
🔹Cross Legged Deep Breathing.
📝 Set the clock. Breathe in for 4 seconds. Breathe out for 4-8. 
______
Hope you enjoyed the routine. Drop a comment below and thanks for watching 🙏
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #selfcaresunday #mobilityflow
Here’s the weekly 10 minute #selfcare  mobility routine. Sorry for the delay, Insta was playin up yesterday 🙄 ______ 🔹Straddle Neck Circles. 📝 Get into your best straddle position and perform very slow & smooth neck circles. 🔹Straddle Kinetic Stretch. 📝 Pull yourself into and out of a deeper stretch using your abs and hip flexors. 🔹Bearsit Internal Rotations. 📝 Knees our, feet out, sit tall. Roll the knee inwards keeping your butt down (don’t lift up). Drive knee out and repeat on the other side. 🔹90/90 Kinetic Stretch. 📝 Pull yourself forward with the muscles at the front of the hip (think about lifting the shin). Push the shin down and repeat. 🔹Frog - Thoracic Cat/Cow. 📝 Knees out, feet in. This is an awesome groin stretch. From here round and arch the upper back. 🔹Frog - Thoracic Rotations. 📝 Hand behind back, rotate the upper back. Lead with your shoulder and look over it. 🔹All 4’s Shoulder Circles. 📝 Reach forward. Turn the arm inwards, sweep back trying to keep within the same movement plane (think about drawing a circle). Reverse motion. 🔹All 4’s Scapula Circles. 📝 Circular motions with the shoulder blades. 🔹Cross Legged Deep Breathing. 📝 Set the clock. Breathe in for 4 seconds. Breathe out for 4-8. ______ Hope you enjoyed the routine. Drop a comment below and thanks for watching 🙏 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #selfcaresunday  #mobilityflow 
Good movement is built on a foundation of healthy joints. And when you move well, all forms of physical activity become easier to do and far more enjoyable.
.
Tell me where you feel tight and restricted and I’ll create some instructional videos to help address those issues and get you moving better.
.
Have an awesome weekend 🙏
______
#jackhanrahanfitness 
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow  @paige
Good movement is built on a foundation of healthy joints. And when you move well, all forms of physical activity become easier to do and far more enjoyable. . Tell me where you feel tight and restricted and I’ll create some instructional videos to help address those issues and get you moving better. . Have an awesome weekend 🙏 ______ #jackhanrahanfitness  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  @paige
Here’s an exercise from my mobility training session today: Prone weighted shoulder CARs.
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Don’t try to copy this exercise. As simple as it looks, it’s actually quite advanced and a lot of coaching is necessity to perform it well.
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I’m posting this video because Its a nice demonstration of what ‘decent’ mobility looks like - strength and control across a full range of motion.
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That’s what mobility is.
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NOT yanking on bands and getting into funky positions.
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NOT pressing into someone’s back and forcing their chest down to ‘stretch the hamstrings’
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All that shit just injures people. And if you’re a trainer doing it to your clients...please just no 🤦🏼‍♂️
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The best system I’ve found to improve mobility is @functionalrangeconditioning. Hands down. It’s a pure science driven system and a game changer.
.
I’m telling you this in case you’re curious to learn more. I believe in spreading good knowledge because I want to encourage a smarter approach to fitness.
.
Questions / comments - please fire away below 🙏
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#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow  #shouldermobility #shoulderhealth
Here’s an exercise from my mobility training session today: Prone weighted shoulder CARs. . Don’t try to copy this exercise. As simple as it looks, it’s actually quite advanced and a lot of coaching is necessity to perform it well. . I’m posting this video because Its a nice demonstration of what ‘decent’ mobility looks like - strength and control across a full range of motion. . That’s what mobility is. . NOT yanking on bands and getting into funky positions. . NOT pressing into someone’s back and forcing their chest down to ‘stretch the hamstrings’ . All that shit just injures people. And if you’re a trainer doing it to your clients...please just no 🤦🏼‍♂️ . The best system I’ve found to improve mobility is @functionalrangeconditioning. Hands down. It’s a pure science driven system and a game changer. . I’m telling you this in case you’re curious to learn more. I believe in spreading good knowledge because I want to encourage a smarter approach to fitness. . Questions / comments - please fire away below 🙏 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #shouldermobility  #shoulderhealth 
10 minuten self care mobility drill 🕺

Vandaag de dag zitten we veel, te veel. Ga maar na; Je begint de dag met een ontbijt, zittend. Je stapt in je auto en rijdt naar het werk, zittend. Je werkt de gehele dag, zittend (meeste beroepen). Je stapt in je auto terug naar huis, zittend. Je eet het avondeten, zittend. Vervolgens plof je neer op de bank en kijk je tv tot het bedtijd is, zittend. 
Niet voor iedereen natuurlijk, maar voor het overgrote deel van de populatie is dit hoe een doorsnee dag eruit ziet. Zelfs ik als Personal Trainer en Marinier ernaar dat soort dagen. 
Heel veel lichamelijke klachten en ongemakken  zijn te herleiden naar het vele zitten dat we doen. Een paar minuten self care mobiliteit oefeningen per dag kan al een wereld van verschil maken. Zorg voor je lichaam, en je zult verbaasd staan hoe goed je je gaat voelen. 
Meer weten over self care mobility? Houd mijn pagina in de gaten, ik zal hier binnenkort dieper op in gaan. 
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #stretch #gluteactivation #hipmobility #mobility #gezondheid #zorgvoorjezelf #fitness #gymlife #instafit #fitfam #fitfamnl #fitdutchies #shredded #motivation #summer
10 minuten self care mobility drill 🕺 Vandaag de dag zitten we veel, te veel. Ga maar na; Je begint de dag met een ontbijt, zittend. Je stapt in je auto en rijdt naar het werk, zittend. Je werkt de gehele dag, zittend (meeste beroepen). Je stapt in je auto terug naar huis, zittend. Je eet het avondeten, zittend. Vervolgens plof je neer op de bank en kijk je tv tot het bedtijd is, zittend. Niet voor iedereen natuurlijk, maar voor het overgrote deel van de populatie is dit hoe een doorsnee dag eruit ziet. Zelfs ik als Personal Trainer en Marinier ernaar dat soort dagen. Heel veel lichamelijke klachten en ongemakken zijn te herleiden naar het vele zitten dat we doen. Een paar minuten self care mobiliteit oefeningen per dag kan al een wereld van verschil maken. Zorg voor je lichaam, en je zult verbaasd staan hoe goed je je gaat voelen. Meer weten over self care mobility? Houd mijn pagina in de gaten, ik zal hier binnenkort dieper op in gaan. #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #stretch  #gluteactivation  #hipmobility  #mobility  #gezondheid  #zorgvoorjezelf  #fitness  #gymlife  #instafit  #fitfam  #fitfamnl  #fitdutchies  #shredded  #motivation  #summer 
If you’re familiar with Hip CARs,  here’s a simple way to get more out of it - squeeze a rolled up towel at the back of the knee.
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✅ Why
Two main reasons:
1️⃣ Engages the hamstrings which ‘irradiates’ more tension to the hip. More tension = more strength and control for better movement quality.
2️⃣ Locks the knee joint into a fixed position. When we’re performing HIP CARs, we are focusing on the HIP JOINT. With the knee joint locked in place, we eliminate any compensatory movement from this neighboring joint.
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Try it out and let me know how you get on 👍
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#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow #hipmobility @perform_better
If you’re familiar with Hip CARs, here’s a simple way to get more out of it - squeeze a rolled up towel at the back of the knee. ______ ✅ Why Two main reasons: 1️⃣ Engages the hamstrings which ‘irradiates’ more tension to the hip. More tension = more strength and control for better movement quality. 2️⃣ Locks the knee joint into a fixed position. When we’re performing HIP CARs, we are focusing on the HIP JOINT. With the knee joint locked in place, we eliminate any compensatory movement from this neighboring joint. ______ Try it out and let me know how you get on 👍 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #hipmobility  @perform_better
Here’s your weekly dose of #Selfcare Sunday. A 5-10 minute mobility routine to keep those joints workin nice 👌 Enjoy.
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🔹Side Bends: 10/Side
📝 Reach up and over with one arm and reach for the ground with the other.
🔹Thoracic Cat/Cow: 10 Reps
📝 Open the chest and arch the upper back. Push fingers into sternum and round upper back.
🔹Swimmers Hovers: 5 Reps
📝 Hands behind head. Straighten arms. Sweep around turning palms up. Bend the elbows until you touch the back. Straighten arms. Sweep up to a Y position. Bend elbows until hands behind head.
🔹Rec Fem Stretch: 1min / Side
📝 90 degrees angle at the front knee. Pull your back foot up. Engage abs. Should feel a stretch at the front of the hip.
🔹Hamstring Stretch: 10 Reps / Side
📝 Flex and the hip, hands hold  thigh. Straighten and bend the knee.
🔹Adductor Rock: 10 Reps / Side
📝 Straight leg in line with opposite knee. Keep back flat. Rock back and fourth.
🔹Ankle Mobilization: 10 Reps / Side
📝 Rock forward and back. Knee should travel over the toes.
🔹Butterfly Stretch: 1 minute
📝 Prize legs open to get a groin stretch while focusing on slow deep breaths.
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I hope you enjoyed this routine. Have an awesome end to the weekend 💪
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @work_out2018 #everydamnday
#selfcare #selfcaresunday #mobilityflow
Here’s your weekly dose of #Selfcare  Sunday. A 5-10 minute mobility routine to keep those joints workin nice 👌 Enjoy. _____ 🔹Side Bends: 10/Side 📝 Reach up and over with one arm and reach for the ground with the other. 🔹Thoracic Cat/Cow: 10 Reps 📝 Open the chest and arch the upper back. Push fingers into sternum and round upper back. 🔹Swimmers Hovers: 5 Reps 📝 Hands behind head. Straighten arms. Sweep around turning palms up. Bend the elbows until you touch the back. Straighten arms. Sweep up to a Y position. Bend elbows until hands behind head. 🔹Rec Fem Stretch: 1min / Side 📝 90 degrees angle at the front knee. Pull your back foot up. Engage abs. Should feel a stretch at the front of the hip. 🔹Hamstring Stretch: 10 Reps / Side 📝 Flex and the hip, hands hold thigh. Straighten and bend the knee. 🔹Adductor Rock: 10 Reps / Side 📝 Straight leg in line with opposite knee. Keep back flat. Rock back and fourth. 🔹Ankle Mobilization: 10 Reps / Side 📝 Rock forward and back. Knee should travel over the toes. 🔹Butterfly Stretch: 1 minute 📝 Prize legs open to get a groin stretch while focusing on slow deep breaths. _____ I hope you enjoyed this routine. Have an awesome end to the weekend 💪 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @work_out2018 #everydamnday  #selfcare  #selfcaresunday  #mobilityflow 
ESPECIALLY TODAY 🌕 Enjoy these stretches with @jackhanrahanfitness -  Here’s your weekly dose of #Selfcare Sunday. A 5-10 minute mobility routine to keep those joints workin nice 👌 Enjoy.
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🔹Side Bends: 10/Side
📝 Reach up and over with one arm and reach for the ground with the other.
🔹Thoracic Cat/Cow: 10 Reps
📝 Open the chest and arch the upper back. Push fingers into sternum and round upper back.
🔹Swimmers Hovers: 5 Reps
📝 Hands behind head. Straighten arms. Sweep around turning palms up. Bend the elbows until you touch the back. Straighten arms. Sweep up to a Y position. Bend elbows until hands behind head.
🔹Rec Fem Stretch: 1min / Side
📝 90 degrees angle at the front knee. Pull your back foot up. Engage abs. Should feel a stretch at the front of the hip.
🔹Hamstring Stretch: 10 Reps / Side
📝 Flex and the hip, hands hold  thigh. Straighten and bend the knee.
🔹Adductor Rock: 10 Reps / Side
📝 Straight leg in line with opposite knee. Keep back flat. Rock back and fourth.
🔹Ankle Mobilization: 10 Reps / Side
📝 Rock forward and back. Knee should travel over the toes.
🔹Butterfly Stretch: 1 minute
📝 Prize legs open to get a groin stretch while focusing on slow deep breaths.
_____
I hope you enjoyed this routine. Have an awesome end to the weekend 💪
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #selfcaresunday #mobilityflow - #regrann
ESPECIALLY TODAY 🌕 Enjoy these stretches with @jackhanrahanfitness - Here’s your weekly dose of #Selfcare  Sunday. A 5-10 minute mobility routine to keep those joints workin nice 👌 Enjoy. _____ 🔹Side Bends: 10/Side 📝 Reach up and over with one arm and reach for the ground with the other. 🔹Thoracic Cat/Cow: 10 Reps 📝 Open the chest and arch the upper back. Push fingers into sternum and round upper back. 🔹Swimmers Hovers: 5 Reps 📝 Hands behind head. Straighten arms. Sweep around turning palms up. Bend the elbows until you touch the back. Straighten arms. Sweep up to a Y position. Bend elbows until hands behind head. 🔹Rec Fem Stretch: 1min / Side 📝 90 degrees angle at the front knee. Pull your back foot up. Engage abs. Should feel a stretch at the front of the hip. 🔹Hamstring Stretch: 10 Reps / Side 📝 Flex and the hip, hands hold thigh. Straighten and bend the knee. 🔹Adductor Rock: 10 Reps / Side 📝 Straight leg in line with opposite knee. Keep back flat. Rock back and fourth. 🔹Ankle Mobilization: 10 Reps / Side 📝 Rock forward and back. Knee should travel over the toes. 🔹Butterfly Stretch: 1 minute 📝 Prize legs open to get a groin stretch while focusing on slow deep breaths. _____ I hope you enjoyed this routine. Have an awesome end to the weekend 💪 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #selfcaresunday  #mobilityflow  - #regrann 
Here’s your weekly dose of #Selfcare Sunday. A 5-10 minute mobility routine to keep those joints workin nice 👌 Enjoy.
_____
🔹Side Bends: 10/Side
📝 Reach up and over with one arm and reach for the ground with the other.
🔹Thoracic Cat/Cow: 10 Reps
📝 Open the chest and arch the upper back. Push fingers into sternum and round upper back.
🔹Swimmers Hovers: 5 Reps
📝 Hands behind head. Straighten arms. Sweep around turning palms up. Bend the elbows until you touch the back. Straighten arms. Sweep up to a Y position. Bend elbows until hands behind head.
🔹Rec Fem Stretch: 1min / Side
📝 90 degrees angle at the front knee. Pull your back foot up. Engage abs. Should feel a stretch at the front of the hip.
🔹Hamstring Stretch: 10 Reps / Side
📝 Flex and the hip, hands hold  thigh. Straighten and bend the knee.
🔹Adductor Rock: 10 Reps / Side
📝 Straight leg in line with opposite knee. Keep back flat. Rock back and fourth.
🔹Ankle Mobilization: 10 Reps / Side
📝 Rock forward and back. Knee should travel over the toes.
🔹Butterfly Stretch: 1 minute
📝 Prize legs open to get a groin stretch while focusing on slow deep breaths.
_____
I hope you enjoyed this routine. Have an awesome end to the weekend 💪
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #selfcaresunday #mobilityflow
Here’s your weekly dose of #Selfcare  Sunday. A 5-10 minute mobility routine to keep those joints workin nice 👌 Enjoy. _____ 🔹Side Bends: 10/Side 📝 Reach up and over with one arm and reach for the ground with the other. 🔹Thoracic Cat/Cow: 10 Reps 📝 Open the chest and arch the upper back. Push fingers into sternum and round upper back. 🔹Swimmers Hovers: 5 Reps 📝 Hands behind head. Straighten arms. Sweep around turning palms up. Bend the elbows until you touch the back. Straighten arms. Sweep up to a Y position. Bend elbows until hands behind head. 🔹Rec Fem Stretch: 1min / Side 📝 90 degrees angle at the front knee. Pull your back foot up. Engage abs. Should feel a stretch at the front of the hip. 🔹Hamstring Stretch: 10 Reps / Side 📝 Flex and the hip, hands hold thigh. Straighten and bend the knee. 🔹Adductor Rock: 10 Reps / Side 📝 Straight leg in line with opposite knee. Keep back flat. Rock back and fourth. 🔹Ankle Mobilization: 10 Reps / Side 📝 Rock forward and back. Knee should travel over the toes. 🔹Butterfly Stretch: 1 minute 📝 Prize legs open to get a groin stretch while focusing on slow deep breaths. _____ I hope you enjoyed this routine. Have an awesome end to the weekend 💪 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #selfcaresunday  #mobilityflow 
8 moves and just 5-10 minutes to get this full body mobility routine done. No excuses 👊
______
🔹 Neck side bends. 10 / side.
📝 Tall kneeling position. Think ear to shoulder. Don’t let the shoulder hike up.
🔹Double arm circles. 5 reps.
📝 Straight arms - make the biggest circles you can. When you reach the hips, reverse the motion.
🔹Scapula push ups. 10 reps.
📝 Pinch shoulder blades and then reach and push the floor away from you.
🔹Thoracic rotation. 5 / side.
📝 Sit on the heels. Thread arm through the other and reach. Then extend the same arm directly up to rotate the other side.
🔹Internal rotation hold. 1min / side.
📝 Shin box position at the front hip. 90 degree angle at the knee of the trail leg. Arms behind body. This stretches the joint capsule.
🔹Axial rotations. 10 / side.
📝 Lie on back. Knee above hip and bent at 90 degrees. Turn the foot in and out. This works on that all important hip rotation.
🔹Hip flexor. 10 reps.
📝 Lunge position. Tuck hips. Squeeze glutes. Brace abs. Oscillate forward and back.
🔹Squat hold. 1-2mins.
📝 Hold your best ass to grass squat. Relaxed breathing for 1-2 mins.
______
Let me know if you enjoyed this routine and if you have any suggestions for future mobility routines, I’d love to here them 🙏 Enjoy the rest of your weekend.
_____ 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #selfcaresunday #mobilityflow
8 moves and just 5-10 minutes to get this full body mobility routine done. No excuses 👊 ______ 🔹 Neck side bends. 10 / side. 📝 Tall kneeling position. Think ear to shoulder. Don’t let the shoulder hike up. 🔹Double arm circles. 5 reps. 📝 Straight arms - make the biggest circles you can. When you reach the hips, reverse the motion. 🔹Scapula push ups. 10 reps. 📝 Pinch shoulder blades and then reach and push the floor away from you. 🔹Thoracic rotation. 5 / side. 📝 Sit on the heels. Thread arm through the other and reach. Then extend the same arm directly up to rotate the other side. 🔹Internal rotation hold. 1min / side. 📝 Shin box position at the front hip. 90 degree angle at the knee of the trail leg. Arms behind body. This stretches the joint capsule. 🔹Axial rotations. 10 / side. 📝 Lie on back. Knee above hip and bent at 90 degrees. Turn the foot in and out. This works on that all important hip rotation. 🔹Hip flexor. 10 reps. 📝 Lunge position. Tuck hips. Squeeze glutes. Brace abs. Oscillate forward and back. 🔹Squat hold. 1-2mins. 📝 Hold your best ass to grass squat. Relaxed breathing for 1-2 mins. ______ Let me know if you enjoyed this routine and if you have any suggestions for future mobility routines, I’d love to here them 🙏 Enjoy the rest of your weekend. _____ 'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #selfcaresunday  #mobilityflow 
10 moves. 10 minutes. Self Care Sunday. Let’s go...
______
🔹Neck Circles: 3 each way.
📝 Make circles leading with the chin. Perform in a cross legged position.
🔹Axial Rotations: 10 / side.
📝 Arm our to side. Rotate in and out.
🔹90/90 External Rotation Dynamic Stretch: 10 / side.
📝 Pull yourself forward imagine lifting the shin up and crushing a balloon against your thigh with your chest. Push out and repeat.
🔹90/90 Hinges: 5 / side.
📝 Open up the trail leg keeping the front knee pinned.
🔹90/90 Shoulder CARs: 3 / side.
📝 Imagine drawing the biggest circle you can. Try to keep the arm in the same movement plane without.
🔹90/90 Internal Rotation Dynamic Stretch: 10 / side.
📝 Pull yourself into a stretch by imaging lifting your heel while twisting your shoulders. Push out and repeat.
🔹Lumbar locked cat / camel: 10 reps.
📝 Tuck hips then tilt the tailbone up. Repeat.
🔹Frog Stretch / thoracic rotations: 10 / side.
📝 Frog position. Thoracic rotations to open up the mid back.
🔹Floor Slides: 10 reps.
📝 Slide forearms up and down as if doing behind the neck shoulder press. Feet up to engage core.
🔹Max Breathing: 2 minutes.
📝 Max inhale. Max exhale.
_______
Hope you enjoy this sequence. Do this or do your own. Just get 10 minutes of self care mobility in today 👊 Let me know how it goes 👍
_______ 'Smarter training. Superior results'
_______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #selfcaresunday #mobilityflow
10 moves. 10 minutes. Self Care Sunday. Let’s go... ______ 🔹Neck Circles: 3 each way. 📝 Make circles leading with the chin. Perform in a cross legged position. 🔹Axial Rotations: 10 / side. 📝 Arm our to side. Rotate in and out. 🔹90/90 External Rotation Dynamic Stretch: 10 / side. 📝 Pull yourself forward imagine lifting the shin up and crushing a balloon against your thigh with your chest. Push out and repeat. 🔹90/90 Hinges: 5 / side. 📝 Open up the trail leg keeping the front knee pinned. 🔹90/90 Shoulder CARs: 3 / side. 📝 Imagine drawing the biggest circle you can. Try to keep the arm in the same movement plane without. 🔹90/90 Internal Rotation Dynamic Stretch: 10 / side. 📝 Pull yourself into a stretch by imaging lifting your heel while twisting your shoulders. Push out and repeat. 🔹Lumbar locked cat / camel: 10 reps. 📝 Tuck hips then tilt the tailbone up. Repeat. 🔹Frog Stretch / thoracic rotations: 10 / side. 📝 Frog position. Thoracic rotations to open up the mid back. 🔹Floor Slides: 10 reps. 📝 Slide forearms up and down as if doing behind the neck shoulder press. Feet up to engage core. 🔹Max Breathing: 2 minutes. 📝 Max inhale. Max exhale. _______ Hope you enjoy this sequence. Do this or do your own. Just get 10 minutes of self care mobility in today 👊 Let me know how it goes 👍 _______ 'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #selfcaresunday  #mobilityflow 
FEEL BETTER NOW 🙌 from @jackhanrahanfitness -  10 moves. 10 minutes. Self Care Sunday. Let’s go...
______
🔹Neck Circles: 3 each way.
📝 Make circles leading with the chin. Perform in a cross legged position.
🔹Axial Rotations: 10 / side.
📝 Arm our to side. Rotate in and out.
🔹90/90 External Rotation Dynamic Stretch: 10 / side.
📝 Pull yourself forward imagine lifting the shin up and crushing a balloon against your thigh with your chest. Push out and repeat.
🔹90/90 Hinges: 5 / side.
📝 Open up the trail leg keeping the front knee pinned.
🔹90/90 Shoulder CARs: 3 / side.
📝 Imagine drawing the biggest circle you can. Try to keep the arm in the same movement plane without.
🔹90/90 Internal Rotation Dynamic Stretch: 10 / side.
📝 Pull yourself into a stretch by imaging lifting your heel while twisting your shoulders. Push out and repeat.
🔹Lumbar locked cat / camel: 10 reps.
📝 Tuck hips then tilt the tailbone up. Repeat.
🔹Frog Stretch / thoracic rotations: 10 / side.
📝 Frog position. Thoracic rotations to open up the mid back.
🔹Floor Slides: 10 reps.
📝 Slide forearms up and down as if doing behind the neck shoulder press. Feet up to engage core.
🔹Max Breathing: 2 minutes.
📝 Max inhale. Max exhale.
_______
Hope you enjoy this sequence. Do this or do your own. Just get 10 minutes of self care mobility in today 👊 Let me know how it goes 👍
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #selfcaresunday #mobilityflow  #feelbetter #fitness
FEEL BETTER NOW 🙌 from @jackhanrahanfitness - 10 moves. 10 minutes. Self Care Sunday. Let’s go... ______ 🔹Neck Circles: 3 each way. 📝 Make circles leading with the chin. Perform in a cross legged position. 🔹Axial Rotations: 10 / side. 📝 Arm our to side. Rotate in and out. 🔹90/90 External Rotation Dynamic Stretch: 10 / side. 📝 Pull yourself forward imagine lifting the shin up and crushing a balloon against your thigh with your chest. Push out and repeat. 🔹90/90 Hinges: 5 / side. 📝 Open up the trail leg keeping the front knee pinned. 🔹90/90 Shoulder CARs: 3 / side. 📝 Imagine drawing the biggest circle you can. Try to keep the arm in the same movement plane without. 🔹90/90 Internal Rotation Dynamic Stretch: 10 / side. 📝 Pull yourself into a stretch by imaging lifting your heel while twisting your shoulders. Push out and repeat. 🔹Lumbar locked cat / camel: 10 reps. 📝 Tuck hips then tilt the tailbone up. Repeat. 🔹Frog Stretch / thoracic rotations: 10 / side. 📝 Frog position. Thoracic rotations to open up the mid back. 🔹Floor Slides: 10 reps. 📝 Slide forearms up and down as if doing behind the neck shoulder press. Feet up to engage core. 🔹Max Breathing: 2 minutes. 📝 Max inhale. Max exhale. _______ Hope you enjoy this sequence. Do this or do your own. Just get 10 minutes of self care mobility in today 👊 Let me know how it goes 👍 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #selfcaresunday  #mobilityflow  #feelbetter  #fitness 
10 moves. 10 minutes. Self Care Sunday. Let’s go...
______
🔹Neck Circles: 3 each way.
📝 Make circles leading with the chin. Perform in a cross legged position.
🔹Axial Rotations: 10 / side.
📝 Arm our to side. Rotate in and out.
🔹90/90 External Rotation Dynamic Stretch: 10 / side.
📝 Pull yourself forward imagine lifting the shin up and crushing a balloon against your thigh with your chest. Push out and repeat.
🔹90/90 Hinges: 5 / side.
📝 Open up the trail leg keeping the front knee pinned.
🔹90/90 Shoulder CARs: 3 / side.
📝 Imagine drawing the biggest circle you can. Try to keep the arm in the same movement plane without.
🔹90/90 Internal Rotation Dynamic Stretch: 10 / side.
📝 Pull yourself into a stretch by imaging lifting your heel while twisting your shoulders. Push out and repeat.
🔹Lumbar locked cat / camel: 10 reps.
📝 Tuck hips then tilt the tailbone up. Repeat.
🔹Frog Stretch / thoracic rotations: 10 / side.
📝 Frog position. Thoracic rotations to open up the mid back.
🔹Floor Slides: 10 reps.
📝 Slide forearms up and down as if doing behind the neck shoulder press. Feet up to engage core.
🔹Max Breathing: 2 minutes.
📝 Max inhale. Max exhale.
_______
Hope you enjoy this sequence. Do this or do your own. Just get 10 minutes of self care mobility in today 👊 Let me know how it goes 👍
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #selfcaresunday #mobilityflow
10 moves. 10 minutes. Self Care Sunday. Let’s go... ______ 🔹Neck Circles: 3 each way. 📝 Make circles leading with the chin. Perform in a cross legged position. 🔹Axial Rotations: 10 / side. 📝 Arm our to side. Rotate in and out. 🔹90/90 External Rotation Dynamic Stretch: 10 / side. 📝 Pull yourself forward imagine lifting the shin up and crushing a balloon against your thigh with your chest. Push out and repeat. 🔹90/90 Hinges: 5 / side. 📝 Open up the trail leg keeping the front knee pinned. 🔹90/90 Shoulder CARs: 3 / side. 📝 Imagine drawing the biggest circle you can. Try to keep the arm in the same movement plane without. 🔹90/90 Internal Rotation Dynamic Stretch: 10 / side. 📝 Pull yourself into a stretch by imaging lifting your heel while twisting your shoulders. Push out and repeat. 🔹Lumbar locked cat / camel: 10 reps. 📝 Tuck hips then tilt the tailbone up. Repeat. 🔹Frog Stretch / thoracic rotations: 10 / side. 📝 Frog position. Thoracic rotations to open up the mid back. 🔹Floor Slides: 10 reps. 📝 Slide forearms up and down as if doing behind the neck shoulder press. Feet up to engage core. 🔹Max Breathing: 2 minutes. 📝 Max inhale. Max exhale. _______ Hope you enjoy this sequence. Do this or do your own. Just get 10 minutes of self care mobility in today 👊 Let me know how it goes 👍 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #selfcaresunday  #mobilityflow 
It doesn’t matter if you train to build muscle, strength, aerobic fitness, athleticism. Building healthy, resilient joints and optimizing movement capacity should be priory #1 and that often requires targeted mobility work on top of your other training.
______
Here are a few moves from my personal mobility practice:
1️⃣ External rotation passive range hold. 3 sets of 10 second holds x3
2️⃣ Internal rotation passive range hold. 3 sets of 10 second holds x3
3️⃣ Supine hip axial rotations. 3 sets of 5
______
Any mobility q’s hit me up below!
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow #hipmobility
It doesn’t matter if you train to build muscle, strength, aerobic fitness, athleticism. Building healthy, resilient joints and optimizing movement capacity should be priory #1  and that often requires targeted mobility work on top of your other training. ______ Here are a few moves from my personal mobility practice: 1️⃣ External rotation passive range hold. 3 sets of 10 second holds x3 2️⃣ Internal rotation passive range hold. 3 sets of 10 second holds x3 3️⃣ Supine hip axial rotations. 3 sets of 5 ______ Any mobility q’s hit me up below! ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #hipmobility 
🙌 from @jackhanrahanfitness -  If I could give just 1 self care tip, It would be to start your day with 5-10 minutes of movement.
_____
✅ Benefits:
🔹Shakes off any stiff/achy joints and gets your body primed for the day.
🔹Changes your physical / mental state instantly - Movement nourishes the body and mind.
🔹Improves productivity. Yes, though you might think this just adds time to your morning routine, you’ll be more awake, more alert and quicker to get things done.
🔹In the long term - this will go a long way toward keeping your joints healthy and preventing your mobility from deteriorating. Use it or lose it.
______
✅ How to.
🔹Pick 5-10 moves and perform 10 reps or 30 seconds of each.
🔹A good guideline is to think of one or two moves for each joint or region of the body, such as: neck, shoulder, spine, hips, ankles. It’s also nice to tack on some breathing drills at the end such as 10 maximum inhale/exhales.
🔹Do it as soon as you get out of bed. What I do is down a glass of water with a squeeze of lemon or lime and pink salt. Then its mobility time before shower and breakfast.
______
Here’s what I did today for reference:
🔹Neck circles from bear sit position.
🔹Cat / camel.
🔹Thoracic rotations.
🔹Shoulder circles from a quadruped position.
🔹Scapula circles from a push up position.
🔹Hip internal rotation from bear sit.
🔹Hip circles from a quadruped position.
🔹Ankle circles.
______
Any questions about this morning routine, please hit me up below. I would love to help and offer guidance 🙏
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #selfcaresunday #mobilityflow - #regrann
🙌 from @jackhanrahanfitness - If I could give just 1 self care tip, It would be to start your day with 5-10 minutes of movement. _____ ✅ Benefits: 🔹Shakes off any stiff/achy joints and gets your body primed for the day. 🔹Changes your physical / mental state instantly - Movement nourishes the body and mind. 🔹Improves productivity. Yes, though you might think this just adds time to your morning routine, you’ll be more awake, more alert and quicker to get things done. 🔹In the long term - this will go a long way toward keeping your joints healthy and preventing your mobility from deteriorating. Use it or lose it. ______ ✅ How to. 🔹Pick 5-10 moves and perform 10 reps or 30 seconds of each. 🔹A good guideline is to think of one or two moves for each joint or region of the body, such as: neck, shoulder, spine, hips, ankles. It’s also nice to tack on some breathing drills at the end such as 10 maximum inhale/exhales. 🔹Do it as soon as you get out of bed. What I do is down a glass of water with a squeeze of lemon or lime and pink salt. Then its mobility time before shower and breakfast. ______ Here’s what I did today for reference: 🔹Neck circles from bear sit position. 🔹Cat / camel. 🔹Thoracic rotations. 🔹Shoulder circles from a quadruped position. 🔹Scapula circles from a push up position. 🔹Hip internal rotation from bear sit. 🔹Hip circles from a quadruped position. 🔹Ankle circles. ______ Any questions about this morning routine, please hit me up below. I would love to help and offer guidance 🙏 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #selfcaresunday  #mobilityflow  - #regrann 
If I could give just 1 self care tip, It would be to start your day with 5-10 minutes of movement.
_____
✅ Benefits:
🔹Shakes off any stiff/achy joints and gets your body primed for the day.
🔹Changes your physical / mental state instantly - Movement nourishes the body and mind.
🔹Improves productivity. Yes, though you might think this just adds time to your morning routine, you’ll be more awake, more alert and quicker to get things done.
🔹In the long term - this will go a long way toward keeping your joints healthy and preventing your mobility from deteriorating. Use it or lose it.
______
✅ How to.
🔹Pick 5-10 moves and perform 10 reps or 30 seconds of each.
🔹A good guideline is to think of one or two moves for each joint or region of the body, such as: neck, shoulder, spine, hips, ankles. It’s also nice to tack on some breathing drills at the end such as 10 maximum inhale/exhales.
🔹Do it as soon as you get out of bed. What I do is down a glass of water with a squeeze of lemon or lime and pink salt. Then its mobility time before shower and breakfast.
______
Here’s what I did today for reference:
🔹Neck circles from bear sit position.
🔹Cat / camel.
🔹Thoracic rotations.
🔹Shoulder circles from a quadruped position.
🔹Scapula circles from a push up position.
🔹Hip internal rotation from bear sit.
🔹Hip circles from a quadruped position.
🔹Ankle circles.
______
Any questions about this morning routine, please hit me up below. I would love to help and offer guidance 🙏
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #selfcaresunday #mobilityflow
If I could give just 1 self care tip, It would be to start your day with 5-10 minutes of movement. _____ ✅ Benefits: 🔹Shakes off any stiff/achy joints and gets your body primed for the day. 🔹Changes your physical / mental state instantly - Movement nourishes the body and mind. 🔹Improves productivity. Yes, though you might think this just adds time to your morning routine, you’ll be more awake, more alert and quicker to get things done. 🔹In the long term - this will go a long way toward keeping your joints healthy and preventing your mobility from deteriorating. Use it or lose it. ______ ✅ How to. 🔹Pick 5-10 moves and perform 10 reps or 30 seconds of each. 🔹A good guideline is to think of one or two moves for each joint or region of the body, such as: neck, shoulder, spine, hips, ankles. It’s also nice to tack on some breathing drills at the end such as 10 maximum inhale/exhales. 🔹Do it as soon as you get out of bed. What I do is down a glass of water with a squeeze of lemon or lime and pink salt. Then its mobility time before shower and breakfast. ______ Here’s what I did today for reference: 🔹Neck circles from bear sit position. 🔹Cat / camel. 🔹Thoracic rotations. 🔹Shoulder circles from a quadruped position. 🔹Scapula circles from a push up position. 🔹Hip internal rotation from bear sit. 🔹Hip circles from a quadruped position. 🔹Ankle circles. ______ Any questions about this morning routine, please hit me up below. I would love to help and offer guidance 🙏 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #selfcaresunday  #mobilityflow 
#Repost @jackhanrahanfitness
・・・
Finally got a chance to work in person with a coach I have tremendous respect for - the master of mobility @hunterfitness
______
Not only is Hunter an exceptional coach (as clearly demonstrated here) but he’s extremely passionate about helping people to move and function better. And he’s damn good at it too. It was an absolute pleasure to link up and learn 🙏
_____
Check out the two clips to see what we got up to.
🔹Clip 1: Tall kneeling Shoulder CARs. This is one of my favorite mobility exercises that I use with clients, but it was awesome to be coached through it by Hunter. Certainly dials up the intensity!
🔹Clip 2: Some advances bodyweight eccentric work in the 90/90 position. These SUCKED! As I said in the video “I would rather squat 200kg” (even though I can’t squat 200kg 😂).
______
If you’re in LA or passing through - I highly recommend getting in touch! Thanks again my man 🙏
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow #hipmobility #shouldermobility
#Repost  @jackhanrahanfitness ・・・ Finally got a chance to work in person with a coach I have tremendous respect for - the master of mobility @hunterfitness ______ Not only is Hunter an exceptional coach (as clearly demonstrated here) but he’s extremely passionate about helping people to move and function better. And he’s damn good at it too. It was an absolute pleasure to link up and learn 🙏 _____ Check out the two clips to see what we got up to. 🔹Clip 1: Tall kneeling Shoulder CARs. This is one of my favorite mobility exercises that I use with clients, but it was awesome to be coached through it by Hunter. Certainly dials up the intensity! 🔹Clip 2: Some advances bodyweight eccentric work in the 90/90 position. These SUCKED! As I said in the video “I would rather squat 200kg” (even though I can’t squat 200kg 😂). ______ If you’re in LA or passing through - I highly recommend getting in touch! Thanks again my man 🙏 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #hipmobility  #shouldermobility 
Was a pleasure to finally meet AND get to train with/alongside @jackhanrahanfitness last night in LA.
・・・
Looking forward to the next chance we can get together to film some videos brother.
・・・
#Repost @jackhanrahanfitness
・・・
Finally got a chance to work in person with a coach I have tremendous respect for - the master of mobility @hunterfitness
______
Not only is Hunter an exceptional coach (as clearly demonstrated here) but he’s extremely passionate about helping people to move and function better. And he’s damn good at it too. It was an absolute pleasure to link up and learn 🙏
_____
Check out the two clips to see what we got up to.
🔹Clip 1: Tall kneeling Shoulder CARs. This is one of my favorite mobility exercises that I use with clients, but it was awesome to be coached through it by Hunter. Certainly dials up the intensity!
🔹Clip 2: Some advances bodyweight eccentric work in the 90/90 position. These SUCKED! As I said in the video “I would rather squat 200kg” (even though I can’t squat 200kg 😂).
______
If you’re in LA or passing through - I highly recommend getting in touch! Thanks again my man 🙏
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow #hipmobility #shouldermobility
Was a pleasure to finally meet AND get to train with/alongside @jackhanrahanfitness last night in LA. ・・・ Looking forward to the next chance we can get together to film some videos brother. ・・・ #Repost  @jackhanrahanfitness ・・・ Finally got a chance to work in person with a coach I have tremendous respect for - the master of mobility @hunterfitness ______ Not only is Hunter an exceptional coach (as clearly demonstrated here) but he’s extremely passionate about helping people to move and function better. And he’s damn good at it too. It was an absolute pleasure to link up and learn 🙏 _____ Check out the two clips to see what we got up to. 🔹Clip 1: Tall kneeling Shoulder CARs. This is one of my favorite mobility exercises that I use with clients, but it was awesome to be coached through it by Hunter. Certainly dials up the intensity! 🔹Clip 2: Some advances bodyweight eccentric work in the 90/90 position. These SUCKED! As I said in the video “I would rather squat 200kg” (even though I can’t squat 200kg 😂). ______ If you’re in LA or passing through - I highly recommend getting in touch! Thanks again my man 🙏 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #hipmobility  #shouldermobility 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FRCms  @jackhanrahanfitness w/ FRS Master Instructor @hunterfitness ・・・
Finally got a chance to work in person with a coach I have tremendous respect for - the master of mobility @hunterfitness
______
Not only is Hunter an exceptional coach (as clearly demonstrated here) but he’s extremely passionate about helping people to move and function better. And he’s damn good at it too. It was an absolute pleasure to link up and learn 🙏
_____
Check out the two clips to see what we got up to.
🔹Clip 1: Tall kneeling Shoulder CARs. This is one of my favorite mobility exercises that I use with clients, but it was awesome to be coached through it by Hunter. Certainly dials up the intensity!
🔹Clip 2: Some advances bodyweight eccentric work in the 90/90 position. These SUCKED! As I said in the video “I would rather squat 200kg” (even though I can’t squat 200kg 😂).
______
If you’re in LA or passing through - I highly recommend getting in touch! Thanks again my man 🙏
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow #hipmobility #shouldermobility
⠀⠀⠀⠀⠀⠀⠀⠀⠀ FRCms @jackhanrahanfitness w/ FRS Master Instructor @hunterfitness ・・・ Finally got a chance to work in person with a coach I have tremendous respect for - the master of mobility @hunterfitness ______ Not only is Hunter an exceptional coach (as clearly demonstrated here) but he’s extremely passionate about helping people to move and function better. And he’s damn good at it too. It was an absolute pleasure to link up and learn 🙏 _____ Check out the two clips to see what we got up to. 🔹Clip 1: Tall kneeling Shoulder CARs. This is one of my favorite mobility exercises that I use with clients, but it was awesome to be coached through it by Hunter. Certainly dials up the intensity! 🔹Clip 2: Some advances bodyweight eccentric work in the 90/90 position. These SUCKED! As I said in the video “I would rather squat 200kg” (even though I can’t squat 200kg 😂). ______ If you’re in LA or passing through - I highly recommend getting in touch! Thanks again my man 🙏 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #hipmobility  #shouldermobility 
Finally got a chance to work in person with a coach I have tremendous respect for - the master of mobility @hunterfitness
______
Not only is Hunter an exceptional coach (as clearly demonstrated here) but he’s extremely passionate about helping people to move and function better. And he’s damn good at it too. It was an absolute pleasure to link up and learn 🙏
_____
Check out the two clips to see what we got up to.
🔹Clip 1: Tall kneeling Shoulder CARs. This is one of my favorite mobility exercises that I use with clients, but it was awesome to be coached through it by Hunter. Certainly dials up the intensity!
🔹Clip 2: Some advances bodyweight eccentric work in the 90/90 position. These SUCKED! As I said in the video “I would rather squat 200kg” (even though I can’t squat 200kg 😂).
______
If you’re in LA or passing through - I highly recommend getting in touch! Thanks again my man 🙏
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow #hipmobility #shouldermobility
Finally got a chance to work in person with a coach I have tremendous respect for - the master of mobility @hunterfitness ______ Not only is Hunter an exceptional coach (as clearly demonstrated here) but he’s extremely passionate about helping people to move and function better. And he’s damn good at it too. It was an absolute pleasure to link up and learn 🙏 _____ Check out the two clips to see what we got up to. 🔹Clip 1: Tall kneeling Shoulder CARs. This is one of my favorite mobility exercises that I use with clients, but it was awesome to be coached through it by Hunter. Certainly dials up the intensity! 🔹Clip 2: Some advances bodyweight eccentric work in the 90/90 position. These SUCKED! As I said in the video “I would rather squat 200kg” (even though I can’t squat 200kg 😂). ______ If you’re in LA or passing through - I highly recommend getting in touch! Thanks again my man 🙏 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #hipmobility  #shouldermobility 
Move into ranges, even if it is as small as mine.  #Repost @jackhanrahanfitness with @get_repost
・・・
If you want to improve hip mobility, learn this exercise and practice it often: Hip CARs (‘controlled articular rotations’). Basically we’re taking the hip through its greatest rotational range of motion. It does wonders for joint health and will yield notable mobility improvements very quickly.
_______
✅ How it’s done.
➖Hold on to something with a straight arm. Hold the other arm out to the side and make a fist.
➖Lift the knee up (hip flexion) as high as you can. As you do this, make sure the other leg is dead straight with no knee bend.
➖Abduct the leg. Think knee out so the side, opening the hips up. As you do this, maintain the same knee height, don’t let it drip. Also make sure the hips stay square and don’t rotate.
➖Next you’re going to inwardly rotate the leg. Think ‘heel to sky’. As you do this, the hips should not move forward, back or tilt in any way. We want pure rotation.
➖Extend the knee back, sweep through and repeat.
______
✅ When.
➖Part of a morning routine.
➖Part of a leg day warm up.
➖Part of your mobility routine.
➖2-3 sets of 3-5 reps.
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow #hipmobility
Move into ranges, even if it is as small as mine. #Repost  @jackhanrahanfitness with @get_repost ・・・ If you want to improve hip mobility, learn this exercise and practice it often: Hip CARs (‘controlled articular rotations’). Basically we’re taking the hip through its greatest rotational range of motion. It does wonders for joint health and will yield notable mobility improvements very quickly. _______ ✅ How it’s done. ➖Hold on to something with a straight arm. Hold the other arm out to the side and make a fist. ➖Lift the knee up (hip flexion) as high as you can. As you do this, make sure the other leg is dead straight with no knee bend. ➖Abduct the leg. Think knee out so the side, opening the hips up. As you do this, maintain the same knee height, don’t let it drip. Also make sure the hips stay square and don’t rotate. ➖Next you’re going to inwardly rotate the leg. Think ‘heel to sky’. As you do this, the hips should not move forward, back or tilt in any way. We want pure rotation. ➖Extend the knee back, sweep through and repeat. ______ ✅ When. ➖Part of a morning routine. ➖Part of a leg day warm up. ➖Part of your mobility routine. ➖2-3 sets of 3-5 reps. ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #hipmobility 
Part 2. Check out previous video first. I couldn’t upload together for some reason 🤷‍♂️
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow
If you want to improve hip mobility, learn this exercise and practice it often: Hip CARs (‘controlled articular rotations’). Basically we’re taking the hip through its greatest rotational range of motion. It does wonders for joint health and will yield notable mobility improvements very quickly.
_______
✅ How it’s done.
➖Hold on to something with a straight arm. Hold the other arm out to the side and make a fist.
➖Lift the knee up (hip flexion) as high as you can. As you do this, make sure the other leg is dead straight with no knee bend.
➖Abduct the leg. Think knee out so the side, opening the hips up. As you do this, maintain the same knee height, don’t let it drip. Also make sure the hips stay square and don’t rotate.
➖Next you’re going to inwardly rotate the leg. Think ‘heel to sky’. As you do this, the hips should not move forward, back or tilt in any way. We want pure rotation.
➖Extend the knee back, sweep through and repeat.
______
✅ When.
➖Part of a morning routine.
➖Part of a leg day warm up.
➖Part of your mobility routine.
➖2-3 sets of 3-5 reps.
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow #hipmobility
If you want to improve hip mobility, learn this exercise and practice it often: Hip CARs (‘controlled articular rotations’). Basically we’re taking the hip through its greatest rotational range of motion. It does wonders for joint health and will yield notable mobility improvements very quickly. _______ ✅ How it’s done. ➖Hold on to something with a straight arm. Hold the other arm out to the side and make a fist. ➖Lift the knee up (hip flexion) as high as you can. As you do this, make sure the other leg is dead straight with no knee bend. ➖Abduct the leg. Think knee out so the side, opening the hips up. As you do this, maintain the same knee height, don’t let it drip. Also make sure the hips stay square and don’t rotate. ➖Next you’re going to inwardly rotate the leg. Think ‘heel to sky’. As you do this, the hips should not move forward, back or tilt in any way. We want pure rotation. ➖Extend the knee back, sweep through and repeat. ______ ✅ When. ➖Part of a morning routine. ➖Part of a leg day warm up. ➖Part of your mobility routine. ➖2-3 sets of 3-5 reps. ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #hipmobility 
This exercise will do all sorts of wonders to your hips and shoulders by combining a glute bridge with shoulder extension mob. It therefore:
🔹Fires up the glutes and shoulder stabilizers.
🔹Stretches the hip flexors and anterior shoulder tissues such as the pecs and biceps.
🔹Mobilizes the shoulder into extension (rarely performed yet very important to shoulder health and function).
______
This is great for:
👍 Combatting desk-bound posture.
👍 Improving shoulder health.
👍 A warm up exercise prior to lifting. .
#kinstretch #movebetter #liftersneedmobility #jointhealth #mobility #mobilitytraining #trainsmart #strengthtraining #longevity  #selfcare #prehab #gluteexercise #shoulderhealth #alpha7seas #alphathletes
This exercise will do all sorts of wonders to your hips and shoulders by combining a glute bridge with shoulder extension mob. It therefore: 🔹Fires up the glutes and shoulder stabilizers. 🔹Stretches the hip flexors and anterior shoulder tissues such as the pecs and biceps. 🔹Mobilizes the shoulder into extension (rarely performed yet very important to shoulder health and function). ______ This is great for: 👍 Combatting desk-bound posture. 👍 Improving shoulder health. 👍 A warm up exercise prior to lifting. . #kinstretch  #movebetter  #liftersneedmobility  #jointhealth  #mobility  #mobilitytraining  #trainsmart  #strengthtraining  #longevity  #selfcare  #prehab  #gluteexercise  #shoulderhealth  #alpha7seas  #alphathletes 
Mobility TRAINING is more than just stretching. In fact - stretching is useless without also working strength and control in the positions you’re trying to improve.
______
Take this straddle for example. I’m not working my shoulders with the overhead press. what it does is force my hips, core and back musculature to work hard isometrically and hold this position so I can perform the task (alternating overhead presses).
_______
This is one example of an ‘end range option’. As my strength improves, my body will feel safe and in control of the position, which will open up more active range of motion (mobility) over time. 
______
Questions, thoughts, high fives welcome 👌 I love this shit.
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#mensphysique #selfcare #mobilityflow #hipmobility
Mobility TRAINING is more than just stretching. In fact - stretching is useless without also working strength and control in the positions you’re trying to improve. ______ Take this straddle for example. I’m not working my shoulders with the overhead press. what it does is force my hips, core and back musculature to work hard isometrically and hold this position so I can perform the task (alternating overhead presses). _______ This is one example of an ‘end range option’. As my strength improves, my body will feel safe and in control of the position, which will open up more active range of motion (mobility) over time. ______ Questions, thoughts, high fives welcome 👌 I love this shit. ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #mensphysique  #selfcare  #mobilityflow  #hipmobility 
Today we’re going to take all of our joints through their greatest rotational range of motion. The technical name for this exercise is CARs (‘controlled articular rotations’) and they are the creme de la creme of joint health / mobility exercises IMO!
_______
✅ How it’s done.
➖For each move, imagine drawing the biggest circle you can.
➖Try to keep the movements smooth and controlled.
➖Keep the body nice and still so you don’t compensate.
➖Tense you’re moving body part with about 20-30% of your maximum effort.
➖3-5 reps for each movement.
_______
🔹Neck
Draw a circle with your chin.
🔹Thoracic Spine
Round the upper back. Rotate shoulders. Side bend. Chest to ceiling. Side bend. Rotate shoulders. Repeat other way.
🔹Shoulder
Reach up. Turn the arm in / palm down. Extend back keeping it as close to the body as possible. Reverse motion.
🔹Shoulder blade
Reach forward. Shrug shoulder to ear. Pull back to spine. Depress down away from your ear.
🔹Axial Rotations
Rotate arm in and out. Think about turning the bicep up and down. 🔹Segmental Cat Camel
Flex and extend the spine one vertebrae at a time.
🔹Hip
Knee forward then out to side. Heel to sky. Extend back and through. Reverse motion.
🔹Knee
Turn the big toe out. Extend knee. Big toe in. Flex knee.
🔹Ankle
Make circles with your big toe.
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #selfcaresunday #mobilityflow
Today we’re going to take all of our joints through their greatest rotational range of motion. The technical name for this exercise is CARs (‘controlled articular rotations’) and they are the creme de la creme of joint health / mobility exercises IMO! _______ ✅ How it’s done. ➖For each move, imagine drawing the biggest circle you can. ➖Try to keep the movements smooth and controlled. ➖Keep the body nice and still so you don’t compensate. ➖Tense you’re moving body part with about 20-30% of your maximum effort. ➖3-5 reps for each movement. _______ 🔹Neck Draw a circle with your chin. 🔹Thoracic Spine Round the upper back. Rotate shoulders. Side bend. Chest to ceiling. Side bend. Rotate shoulders. Repeat other way. 🔹Shoulder Reach up. Turn the arm in / palm down. Extend back keeping it as close to the body as possible. Reverse motion. 🔹Shoulder blade Reach forward. Shrug shoulder to ear. Pull back to spine. Depress down away from your ear. 🔹Axial Rotations Rotate arm in and out. Think about turning the bicep up and down. 🔹Segmental Cat Camel Flex and extend the spine one vertebrae at a time. 🔹Hip Knee forward then out to side. Heel to sky. Extend back and through. Reverse motion. 🔹Knee Turn the big toe out. Extend knee. Big toe in. Flex knee. 🔹Ankle Make circles with your big toe. ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #selfcaresunday  #mobilityflow 
#Kinstretch hip flow.
______
This little sequence was part of my mobility trainings today. Joint health/longevity is priority #1 in my book 👌
______
In case you didn’t know, improving mobility involves very little stretching and a lot of strengthening, not the other round. And that’s why #kinstretch is damn effective. It involves active movements that challenge positions were terribly weak in. More strength and control = more mobility.
______
I’m thinking about starting online mobility classes that you can join to supplement your other training. Who’s in? Let me know and if there’s a demand I’ll make it happen. PROPER mobility training is a game changer for results and long term health 🕺💃🏽
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #mobilityflow #hipmobility
#Kinstretch  hip flow. ______ This little sequence was part of my mobility trainings today. Joint health/longevity is priority #1  in my book 👌 ______ In case you didn’t know, improving mobility involves very little stretching and a lot of strengthening, not the other round. And that’s why #kinstretch  is damn effective. It involves active movements that challenge positions were terribly weak in. More strength and control = more mobility. ______ I’m thinking about starting online mobility classes that you can join to supplement your other training. Who’s in? Let me know and if there’s a demand I’ll make it happen. PROPER mobility training is a game changer for results and long term health 🕺💃🏽 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #mobilityflow  #hipmobility 
Amazing mobility routine from @jackhanrahanfitness #repost
See below for descriptions 👀👇🏻
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I see you slouching on the couch playin god of war 👀 or is it just me? Whatever you’re up to today, I know you can spare 5 minutes to give your body the movement it needs to stay feeling tip top and moving well. You don’t even have to think about it...just follow along. LETS GO 👊
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Neck circles.
📝Notes: Imagine drawing a circle with your chin. Slow, controlled and keep your body dead still.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Shoulder axial rotations.
📝Notes: Rotate your arms in and out (think of your biceps as rotisserie chickens...we want movement from the shoulder not just the palms turning up and down).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Side bends.
📝Notes: Reach arms in opposite directions to open up the lateral line.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Cat Camels.
📝Notes: Press arms into ground and tuck the pelvis to round the back. Tilt tailbone to ceiling and drop the chest to arch the back.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Child pose - upward dog.
📝Notes: Start all 4’s rock hips back and drop the chest to floor. Hips forward and down, straight arms and arch the back.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Mountain climber circles.
📝Notes: Push up position - place foot just outside hand (arm/leg should meet) and make small circles with the hip.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Hip flexor.
📝Notes: Tuck pelvis, brace abs, hip / knee forward until you feel a stretch at the front of the hip (of the back leg).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Frog stretch.
📝Notes: On your forearms. Knees out to side, feet turned out. Flat back. Rock hips forward and back to get a good groin stretch.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Max breathing.
📝Notes: Inhale for 4-8 seconds. Exhale for 4-8 seconds.
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself #everydamnday 
#spinehealth #spinemobility #selfcare #selfcaresunday #posture
Amazing mobility routine from @jackhanrahanfitness #repost  See below for descriptions 👀👇🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I see you slouching on the couch playin god of war 👀 or is it just me? Whatever you’re up to today, I know you can spare 5 minutes to give your body the movement it needs to stay feeling tip top and moving well. You don’t even have to think about it...just follow along. LETS GO 👊 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹Neck circles. 📝Notes: Imagine drawing a circle with your chin. Slow, controlled and keep your body dead still. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹Shoulder axial rotations. 📝Notes: Rotate your arms in and out (think of your biceps as rotisserie chickens...we want movement from the shoulder not just the palms turning up and down). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹Side bends. 📝Notes: Reach arms in opposite directions to open up the lateral line. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹Cat Camels. 📝Notes: Press arms into ground and tuck the pelvis to round the back. Tilt tailbone to ceiling and drop the chest to arch the back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹Child pose - upward dog. 📝Notes: Start all 4’s rock hips back and drop the chest to floor. Hips forward and down, straight arms and arch the back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹Mountain climber circles. 📝Notes: Push up position - place foot just outside hand (arm/leg should meet) and make small circles with the hip. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹Hip flexor. 📝Notes: Tuck pelvis, brace abs, hip / knee forward until you feel a stretch at the front of the hip (of the back leg). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹Frog stretch. 📝Notes: On your forearms. Knees out to side, feet turned out. Flat back. Rock hips forward and back to get a good groin stretch. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹Max breathing. 📝Notes: Inhale for 4-8 seconds. Exhale for 4-8 seconds. _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  #everydamnday  #spinehealth  #spinemobility  #selfcare  #selfcaresunday  #posture 
😍 👆 #ExtremeExercise
.
Fitness tips & inspiration ➡ @extremeexercise
.
.
Most people have a very stiff mid back  due to spending a lot of time stuck in a flexed position (desk-bound / phone posture).
______
A healthy, pain-free spine should be able to flex and extend across all of the joints. This drill is very effective at improving a common issue - lack of mid back (thoracic spine) extension.
______
The tactile feedback from your fingers helps you to drive motion from that specific spinal segment. Practice pressing into and away from your fingers all the way up the sternum. Practice EVERY DAY for a couple minutes and you’ll mobilise the area in no time. Then you can reintegrate your new found skill / mobility into the global cat camel - the mother of all spine mobility exercises 🕺
______
I really hope you found this helpful. If so - please hit like ❤️ and TELL ME in the comment section. Tag a friend that can benefit from this drill and thank you for watching 👌🙏
______
#Jackhanrahanfitness 'Smarter training. Superior results'
______
#selfcare #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #glutes #fitnessmotivation #posteriorchain #controlyourself #movementprep @kinstretch @functionalrangeconditioning @performbetter  #movementculture #spinemobility #catcow #backpain Credits: @jackhanrahanfitness
😍 👆 #ExtremeExercise  . Fitness tips & inspiration ➡ @extremeexercise . . Most people have a very stiff mid back due to spending a lot of time stuck in a flexed position (desk-bound / phone posture). ______ A healthy, pain-free spine should be able to flex and extend across all of the joints. This drill is very effective at improving a common issue - lack of mid back (thoracic spine) extension. ______ The tactile feedback from your fingers helps you to drive motion from that specific spinal segment. Practice pressing into and away from your fingers all the way up the sternum. Practice EVERY DAY for a couple minutes and you’ll mobilise the area in no time. Then you can reintegrate your new found skill / mobility into the global cat camel - the mother of all spine mobility exercises 🕺 ______ I really hope you found this helpful. If so - please hit like ❤️ and TELL ME in the comment section. Tag a friend that can benefit from this drill and thank you for watching 👌🙏 ______ #Jackhanrahanfitness  'Smarter training. Superior results' ______ #selfcare  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #glutes  #fitnessmotivation  #posteriorchain  #controlyourself  #movementprep  @kinstretch @functionalrangeconditioning @performbetter #movementculture  #spinemobility  #catcow  #backpain  Credits: @jackhanrahanfitness
Most people have a very stiff mid back  due to spending a lot of time stuck in a flexed position (desk-bound / phone posture).
______
A healthy, pain-free spine should be able to flex and extend across all of the joints. This drill is very effective at improving a common issue - lack of mid back (thoracic spine) extension.
______
The tactile feedback from your fingers helps you to drive motion from that specific spinal segment. Practice pressing into and away from your fingers all the way up the sternum. Practice EVERY DAY for a couple minutes and you’ll mobilise the area in no time. Then you can reintegrate your new found skill / mobility into the global cat camel - the mother of all spine mobility exercises 🕺
______
I really hope you found this helpful. If so - please hit like ❤️ and TELL ME in the comment section. Tag a friend that can benefit from this drill and thank you for watching 👌🙏
______
#Jackhanrahanfitness 'Smarter training. Superior results'
______
#selfcare #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #glutes #fitnessmotivation #posteriorchain #controlyourself #movementprep @kinstretch @functionalrangeconditioning @performbetter  #movementculture #spinemobility #catcow #backpain
Most people have a very stiff mid back due to spending a lot of time stuck in a flexed position (desk-bound / phone posture). ______ A healthy, pain-free spine should be able to flex and extend across all of the joints. This drill is very effective at improving a common issue - lack of mid back (thoracic spine) extension. ______ The tactile feedback from your fingers helps you to drive motion from that specific spinal segment. Practice pressing into and away from your fingers all the way up the sternum. Practice EVERY DAY for a couple minutes and you’ll mobilise the area in no time. Then you can reintegrate your new found skill / mobility into the global cat camel - the mother of all spine mobility exercises 🕺 ______ I really hope you found this helpful. If so - please hit like ❤️ and TELL ME in the comment section. Tag a friend that can benefit from this drill and thank you for watching 👌🙏 ______ #Jackhanrahanfitness  'Smarter training. Superior results' ______ #selfcare  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #glutes  #fitnessmotivation  #posteriorchain  #controlyourself  #movementprep  @kinstretch @functionalrangeconditioning @performbetter #movementculture  #spinemobility  #catcow  #backpain 
Here’s your weekly #Selfcare mobility routine - right from my partners back garden. It’s so quick and easy to bust out a few mobility moves. And trust me when I say that simple routines like this will go a very long way toward keeping you pain free and moving well.
_______
🔹Kneeling thoracic cat / camel.
10 reps.
🔹Quadruped arm thread.
5 reos/side.
🔹Thoracic locked car / camel.
10 reps.
🔹Kneeling neck side bends and flexión / extension combo.
10 reps.
🔹90/90 stretch / hip opener combo.
10 reps/side.
🔹Internal rotation.
10 reps/side.
🔹Ankle mobilisation.
10 reps/side.
🔹M climber / thoracic rotation combo.
5 reps/side.
🔹Quadruped Shoulder circles.
5 reps/side.
🔹Kneeling swimmers hovers.
5 reps.
________
I hope you enjoy this sequence. Hit me up below and let me know what you think 🙌 Enjoy the rest of your weekend 🤙
_______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #selfcaresunday #mobilityflow
Here’s your weekly #Selfcare  mobility routine - right from my partners back garden. It’s so quick and easy to bust out a few mobility moves. And trust me when I say that simple routines like this will go a very long way toward keeping you pain free and moving well. _______ 🔹Kneeling thoracic cat / camel. 10 reps. 🔹Quadruped arm thread. 5 reos/side. 🔹Thoracic locked car / camel. 10 reps. 🔹Kneeling neck side bends and flexión / extension combo. 10 reps. 🔹90/90 stretch / hip opener combo. 10 reps/side. 🔹Internal rotation. 10 reps/side. 🔹Ankle mobilisation. 10 reps/side. 🔹M climber / thoracic rotation combo. 5 reps/side. 🔹Quadruped Shoulder circles. 5 reps/side. 🔹Kneeling swimmers hovers. 5 reps. ________ I hope you enjoy this sequence. Hit me up below and let me know what you think 🙌 Enjoy the rest of your weekend 🤙 _______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #selfcaresunday  #mobilityflow 
Another great simple mobility flow routine! Regrann from @jackhanrahanfitness -  #selfcare mobilty in the sun today 🙌 ☀️ _______
🔹Hip Flexor
📝 Tuck the butt. Squeeze the glutes and abs. Oscillate in and out of end range.
🔹Bootstrapper
📝 Grab toes. Pull yourself into a deep squat. Raise hips to stretch the back and hamstrings.
🔹Lateral Lunge
📝 Perform a Lateral kings. Stay low and switch sides. Come up and repeat.
🔹Glute March
📝 Perform a glute bridge. Raise  knee go chest. Repeat sides. Keep the hips completely still throughout.
🔹T Spine Rotation
📝 Sit on heels. Elbow in and out - working to mobilize the mid back.
🔹Table Top Bridges
📝 Raise hips. Keep the arms straight. Great stretch through the biceps and pecs.
🔹Scapula Circles
📝 Arm our straight. Reach forward. Shrug up to ear. Pull back to spine. Depress away from the ear.
🔹Dive Bomber Push Ups
📝 Transition from down to upward dog via a push up motion.
🔹Swimmers Hovers
📝 Hand behind head. Extend elbow to Y position. Sweep round turning palm up. Flex elbow and place hand as high up your back. Reverse motion.
🔹 Deep breathing.
📝 Finish with 2 minutes of slow deep breaths. 4 seconds in 8 seconds out.
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
@njspineandwellness @njsw_neuro #getbetterfaster #teamNJSW #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #selfcaresunday #mobilityflow - #regrann
Another great simple mobility flow routine! Regrann from @jackhanrahanfitness - #selfcare  mobilty in the sun today 🙌 ☀️ _______ 🔹Hip Flexor 📝 Tuck the butt. Squeeze the glutes and abs. Oscillate in and out of end range. 🔹Bootstrapper 📝 Grab toes. Pull yourself into a deep squat. Raise hips to stretch the back and hamstrings. 🔹Lateral Lunge 📝 Perform a Lateral kings. Stay low and switch sides. Come up and repeat. 🔹Glute March 📝 Perform a glute bridge. Raise knee go chest. Repeat sides. Keep the hips completely still throughout. 🔹T Spine Rotation 📝 Sit on heels. Elbow in and out - working to mobilize the mid back. 🔹Table Top Bridges 📝 Raise hips. Keep the arms straight. Great stretch through the biceps and pecs. 🔹Scapula Circles 📝 Arm our straight. Reach forward. Shrug up to ear. Pull back to spine. Depress away from the ear. 🔹Dive Bomber Push Ups 📝 Transition from down to upward dog via a push up motion. 🔹Swimmers Hovers 📝 Hand behind head. Extend elbow to Y position. Sweep round turning palm up. Flex elbow and place hand as high up your back. Reverse motion. 🔹 Deep breathing. 📝 Finish with 2 minutes of slow deep breaths. 4 seconds in 8 seconds out. ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ @njspineandwellness @njsw_neuro #getbetterfaster  #teamNJSW  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #selfcaresunday  #mobilityflow  - #regrann 
#selfcare mobilty in the sun today 🙌 ☀️ Follow along and feel free to use it as a morning routine for the upcoming week. You can also mix and match movements from my past #selfcare Sunday series. Just never forget that our bodies thrive off regular movement. Less than 10 minutes goes a very long way toward keeping you functioning well and living pain free. Enjoy 👍
_______
🔹Hip Flexor
📝 Tuck the butt. Squeeze the glutes and abs. Oscillate in and out of end range.
🔹Bootstrapper
📝 Grab toes. Pull yourself into a deep squat. Raise hips to stretch the back and hamstrings.
🔹Lateral Lunge
📝 Perform a Lateral kings. Stay low and switch sides. Come up and repeat.
🔹Glute March
📝 Perform a glute bridge. Raise  knee go chest. Repeat sides. Keep the hips completely still throughout.
🔹T Spine Rotation
📝 Sit on heels. Elbow in and out - working to mobilize the mid back.
🔹Table Top Bridges
📝 Raise hips. Keep the arms straight. Great stretch through the biceps and pecs.
🔹Scapula Circles
📝 Arm our straight. Reach forward. Shrug up to ear. Pull back to spine. Depress away from the ear.
🔹Dive Bomber Push Ups
📝 Transition from down to upward dog via a push up motion.
🔹Swimmers Hovers
📝 Hand behind head. Extend elbow to Y position. Sweep round turning palm up. Flex elbow and place hand as high up your back. Reverse motion.
🔹 Deep breathing.
📝 Finish with 2 minutes of slow deep breaths. 4 seconds in 8 seconds out.
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #selfcaresunday #mobilityflow
#selfcare  mobilty in the sun today 🙌 ☀️ Follow along and feel free to use it as a morning routine for the upcoming week. You can also mix and match movements from my past #selfcare  Sunday series. Just never forget that our bodies thrive off regular movement. Less than 10 minutes goes a very long way toward keeping you functioning well and living pain free. Enjoy 👍 _______ 🔹Hip Flexor 📝 Tuck the butt. Squeeze the glutes and abs. Oscillate in and out of end range. 🔹Bootstrapper 📝 Grab toes. Pull yourself into a deep squat. Raise hips to stretch the back and hamstrings. 🔹Lateral Lunge 📝 Perform a Lateral kings. Stay low and switch sides. Come up and repeat. 🔹Glute March 📝 Perform a glute bridge. Raise knee go chest. Repeat sides. Keep the hips completely still throughout. 🔹T Spine Rotation 📝 Sit on heels. Elbow in and out - working to mobilize the mid back. 🔹Table Top Bridges 📝 Raise hips. Keep the arms straight. Great stretch through the biceps and pecs. 🔹Scapula Circles 📝 Arm our straight. Reach forward. Shrug up to ear. Pull back to spine. Depress away from the ear. 🔹Dive Bomber Push Ups 📝 Transition from down to upward dog via a push up motion. 🔹Swimmers Hovers 📝 Hand behind head. Extend elbow to Y position. Sweep round turning palm up. Flex elbow and place hand as high up your back. Reverse motion. 🔹 Deep breathing. 📝 Finish with 2 minutes of slow deep breaths. 4 seconds in 8 seconds out. ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #selfcaresunday  #mobilityflow 
🔥Give this Shoulders Mobility Workout a shot🔥 #marko_fitness 
_______________
3 SETS of 15 REPS each exercise! If you incorporate this in your workouts, you'll get those shoulders healthy👍 Train Smarter, Not Harder 💪
_______________
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #healthyjoints #longevity #strengthtraining #functionaltraining #fitnesscoach #shoulderhealth #shouldermobility #crossfit #performbetter #fitnessblogger #mvmt #weightlifting #mobilitymvmnt #functionalfitness #fitnesscoaching #bandsworkout #gymworkout #fitnessguy #dopeworkout #creativeworkout #befunctional #behealthy @home.exercises @achievefitnessboston @homeworkouts_4u @srfitbands
🔥Give this Shoulders Mobility Workout a shot🔥 #marko_fitness  _______________ 3 SETS of 15 REPS each exercise! If you incorporate this in your workouts, you'll get those shoulders healthy👍 Train Smarter, Not Harder 💪 _______________ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #healthyjoints  #longevity  #strengthtraining  #functionaltraining  #fitnesscoach  #shoulderhealth  #shouldermobility  #crossfit  #performbetter  #fitnessblogger  #mvmt  #weightlifting  #mobilitymvmnt  #functionalfitness  #fitnesscoaching  #bandsworkout  #gymworkout  #fitnessguy  #dopeworkout  #creativeworkout  #befunctional  #behealthy  @home.exercises @achievefitnessboston @homeworkouts_4u @srfitbands
If you want to...
.
feel really connected to your body.
.
be in control of it.
.
be empowered to deal with and prevent aches and pains (without shelling out your hard earned money to clinicians that produce short term results at best)...
.
Then take time exploring the way in which your body moves.
.
What positions do you struggle to get into?
.
What feels restricted?
.
What feels good?
.
Don’t follow a rule book - just get down on the floor or on a yoga matt and do some pure movement exploration.
______
Listen to your body, get to know it better and it will give you the answers. Movement is very powerful stuff.
______
P.s this is a segmental cat / camel. I’m trying to flex and extend the spine one joint at a time. It’s a challenging move but an important one to learn - and it feels so good! 🕺💃🏽
______
#Jackhanrahanfitness 'Smarter training. Superior results'
______
#selfcare #selfcaresaturday #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #glutes #fitnessmotivation #posteriorchain #controlyourself #movementprep @kinstretch @functionalrangeconditioning  #movementculture #spinemobility #catcow
If you want to... . feel really connected to your body. . be in control of it. . be empowered to deal with and prevent aches and pains (without shelling out your hard earned money to clinicians that produce short term results at best)... . Then take time exploring the way in which your body moves. . What positions do you struggle to get into? . What feels restricted? . What feels good? . Don’t follow a rule book - just get down on the floor or on a yoga matt and do some pure movement exploration. ______ Listen to your body, get to know it better and it will give you the answers. Movement is very powerful stuff. ______ P.s this is a segmental cat / camel. I’m trying to flex and extend the spine one joint at a time. It’s a challenging move but an important one to learn - and it feels so good! 🕺💃🏽 ______ #Jackhanrahanfitness  'Smarter training. Superior results' ______ #selfcare  #selfcaresaturday  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #glutes  #fitnessmotivation  #posteriorchain  #controlyourself  #movementprep  @kinstretch @functionalrangeconditioning #movementculture  #spinemobility  #catcow 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FRCms  @jackhanrahanfitness
・・・
6️⃣ Mobility knowledge bombs coming your way...saved the best til last 😀
_____
1️⃣ Mobility can be defined quite simply as ‘active, usable range of motion’. Simples.
______
2️⃣ There’s no such thing as too much mobility. That’s like saying you have too much controlled range of motion or your joints are too damn healthy. Like...WTF 🤷‍♂️
______
3️⃣ You may have heard of the term ‘hypermobile’, well, that’s a shitty term, it really means ‘hyperflexibile’ (too much PASSIVE range of motion). Hypermobile people need to focus on strengthening their ranges - capturing the passive and turning it active.
_____
4️⃣ Improving mobility requires BOTH stretching and strengthening work. Stretching is a passive modality and will NOT transfer to more mobility / improved function if it is performed alone.
______
5️⃣ If you want to be a badass human being - you better move well. It’s the #1 most important training outcome. A prerequisite to every single physical activity that you like to do.
______
6️⃣ Mobility training can SUCK. To that I say ‘suck it up, buttercup’ 😉 Do the work and reap the rewards or neglect it and suffer the consequences. 🕺💃🏽.
_____
I could go on but I’ll leave it at that. Thoughts? Additions? Look forward to your comments below 👍
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #healthandwellness
⠀⠀⠀⠀⠀⠀⠀⠀⠀ FRCms @jackhanrahanfitness ・・・ 6️⃣ Mobility knowledge bombs coming your way...saved the best til last 😀 _____ 1️⃣ Mobility can be defined quite simply as ‘active, usable range of motion’. Simples. ______ 2️⃣ There’s no such thing as too much mobility. That’s like saying you have too much controlled range of motion or your joints are too damn healthy. Like...WTF 🤷‍♂️ ______ 3️⃣ You may have heard of the term ‘hypermobile’, well, that’s a shitty term, it really means ‘hyperflexibile’ (too much PASSIVE range of motion). Hypermobile people need to focus on strengthening their ranges - capturing the passive and turning it active. _____ 4️⃣ Improving mobility requires BOTH stretching and strengthening work. Stretching is a passive modality and will NOT transfer to more mobility / improved function if it is performed alone. ______ 5️⃣ If you want to be a badass human being - you better move well. It’s the #1  most important training outcome. A prerequisite to every single physical activity that you like to do. ______ 6️⃣ Mobility training can SUCK. To that I say ‘suck it up, buttercup’ 😉 Do the work and reap the rewards or neglect it and suffer the consequences. 🕺💃🏽. _____ I could go on but I’ll leave it at that. Thoughts? Additions? Look forward to your comments below 👍 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #healthandwellness 
ขับรถนานเมื๊อยเมื่อยยยย ปวดหลัง
มาบริหารแกนกลางกันจ้า รู้สึกได้ถึงความรวดร้าววววว .... ไปถึงใจ💞💕😝😚 #Repost @jackhanrahanfitness
• • • • •
Being desk-bound can be DEATH to the spine. And it’s NOT your posture that is to blame....its being in 1 position for long periods of time. Whether that’s sitting upright or slouched ... it doesn’t matter. Our joints like MOVEMENT as often as possible - they depend on it to function well.
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With that said - here are 2 cat / camel variations that can help stave off back stiffness, aches and pains, because it gives the spine the movement it craves!
______
When to do it? As often as possible. Shoot for 10 reps every 30 minutes at a bare minimum.
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If you found this #Selfcare tip helpful - PLEASE let me know below and I’ll shoot more content like this 😊
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday 
#spinehealth #spinemobility #mensphysique #selfcare
ขับรถนานเมื๊อยเมื่อยยยย ปวดหลัง มาบริหารแกนกลางกันจ้า รู้สึกได้ถึงความรวดร้าววววว .... ไปถึงใจ💞💕😝😚 #Repost  @jackhanrahanfitness • • • • • Being desk-bound can be DEATH to the spine. And it’s NOT your posture that is to blame....its being in 1 position for long periods of time. Whether that’s sitting upright or slouched ... it doesn’t matter. Our joints like MOVEMENT as often as possible - they depend on it to function well. ______ With that said - here are 2 cat / camel variations that can help stave off back stiffness, aches and pains, because it gives the spine the movement it craves! ______ When to do it? As often as possible. Shoot for 10 reps every 30 minutes at a bare minimum. _______ If you found this #Selfcare  tip helpful - PLEASE let me know below and I’ll shoot more content like this 😊 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #spinehealth  #spinemobility  #mensphysique  #selfcare 
Falling out of a posture makes you human, trying it again makes you a Yogi 🙏🏽 I should have played music but the birds cheered me on at the end.

#naturessoundtrack #DoYouEvenYogaBro #zeroexpectations #namaste #HappyInternationalYogaDay #YogaEveryDamnDay #yyc
Here’s a #tbt to me busting a shape to honor #internationalyogaday last year.
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For a ‘proper’ caption and my thoughts on yoga - refer to my previous post.
______
What’s your favorite yoga pose? And what’s this even called? I can’t remember 🤷‍♂️ I just copied it from the interwebz when I realized I needed a yoga pic 😂🕺
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#jackhanrahanfitness 'Smarter training. Superior results'
______
#hamyardhotel #soholondon #yoga #healthandwellness #trainsmart #movebetter #mobility #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #controlyourself  #everydamnday @perform_better 
#selfcare @lululemonmen @lululemonuk #mensheath #mensfitness #mensphysique #yogamen
Here’s a #tbt  to me busting a shape to honor #internationalyogaday  last year. ______ For a ‘proper’ caption and my thoughts on yoga - refer to my previous post. ______ What’s your favorite yoga pose? And what’s this even called? I can’t remember 🤷‍♂️ I just copied it from the interwebz when I realized I needed a yoga pic 😂🕺 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #hamyardhotel  #soholondon  #yoga  #healthandwellness  #trainsmart  #movebetter  #mobility  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #controlyourself  #everydamnday  @perform_better #selfcare  @lululemonmen @lululemonuk #mensheath  #mensfitness  #mensphysique  #yogamen 
It’s #internationalyogaday today so I thought I would honor the day with a few words.
______
Truth be told, I don’t actually do ‘yoga’ in its purest form - but I respect It. Particularly as a tool to increase self-awareness and explore/expand our movement potential. I’m ALL ABOUT THAT!
______
Those two key points are HUGE. So many people are moving through life with physical pain and orthopedic health issues that could easily be avoided or rectified with regular movement based practice - irrespective of modality.
______
So I hope this post and this day brings greater awareness to look after our body a little bit better - whether that means taking up yoga or just incorporating some mobility & joint health strategies into your life.
_______
What’s your experience with yoga? And what effect has this or any other similar modality had on your physical and mental wellness?
______
Me personally - I don’t conform to one dogmatic discipline. I blend ‘stuff’ that keeps my body feeling tip top. Yoga, Kinstretch and an assortment of stretching / mobility moves along with breathing exercises and self massage. It’s been a game changer and I’m fortunate to currently be living a pain-free life, I’m fit, healthy and somewhat jacked. I’ll take that 😂👍
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#jackhanrahanfitness 'Smarter training. Superior results'
______
#yoga #healthandwellness #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself  #everydamnday @perform_better 
#selfcare @lululemonmen @lululemonuk
It’s #internationalyogaday  today so I thought I would honor the day with a few words. ______ Truth be told, I don’t actually do ‘yoga’ in its purest form - but I respect It. Particularly as a tool to increase self-awareness and explore/expand our movement potential. I’m ALL ABOUT THAT! ______ Those two key points are HUGE. So many people are moving through life with physical pain and orthopedic health issues that could easily be avoided or rectified with regular movement based practice - irrespective of modality. ______ So I hope this post and this day brings greater awareness to look after our body a little bit better - whether that means taking up yoga or just incorporating some mobility & joint health strategies into your life. _______ What’s your experience with yoga? And what effect has this or any other similar modality had on your physical and mental wellness? ______ Me personally - I don’t conform to one dogmatic discipline. I blend ‘stuff’ that keeps my body feeling tip top. Yoga, Kinstretch and an assortment of stretching / mobility moves along with breathing exercises and self massage. It’s been a game changer and I’m fortunate to currently be living a pain-free life, I’m fit, healthy and somewhat jacked. I’ll take that 😂👍 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #yoga  #healthandwellness  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  #everydamnday  @perform_better #selfcare  @lululemonmen @lululemonuk
🇩🇪eine kleine Auswahl an Stretches aus der Faszien Stretch Therapie, kurz FST. Hierbei werden Blockaden auf den gesamten Faszien-Zuglinien (#anatomytrains)
gelöst, das Bewegungsausmaß erweitert und Schmerzen im Bewegungsapparat gelindert. 
FST is a magical therapy system from Stretch to win in Arizona, which bring the fascia in all layers back in shape. My personal experience: FST WORKS!!! #fascialstretchtherapy #stretchtowin #fascialstretchtherapist 😍#fstislove #setitfreewithfst #stretchtherapy #fst 🏒🏌️#golf #golfmobility #mytpi

#frc #functionalrangeconditioning #kinstretch #controlyourself #mobility #mobilitytraining #liftersneedmobility #movementismedicine 🤸

#germany 🇩🇪 #gelenke #wettkampfvorbereitung #schmerztherapie #schmerzfrei #beweglichkeit #gesundheit #bonn
🇩🇪eine kleine Auswahl an Stretches aus der Faszien Stretch Therapie, kurz FST. Hierbei werden Blockaden auf den gesamten Faszien-Zuglinien (#anatomytrains ) gelöst, das Bewegungsausmaß erweitert und Schmerzen im Bewegungsapparat gelindert. FST is a magical therapy system from Stretch to win in Arizona, which bring the fascia in all layers back in shape. My personal experience: FST WORKS!!! #fascialstretchtherapy  #stretchtowin  #fascialstretchtherapist  😍#fstislove  #setitfreewithfst  #stretchtherapy  #fst  🏒🏌️#golf  #golfmobility  #mytpi  #frc  #functionalrangeconditioning  #kinstretch  #controlyourself  #mobility  #mobilitytraining  #liftersneedmobility  #movementismedicine  🤸 #germany  🇩🇪 #gelenke  #wettkampfvorbereitung  #schmerztherapie  #schmerzfrei  #beweglichkeit  #gesundheit  #bonn 
☝️☝️Najlepši mobility tréningový cvik,ktorý ĽUDIA VÔBEC NEROBIA,veľmi vhodný aj pre PLAVCOV
Vhodný na chrbticu,slabé ramena....
☝️☝️☝️tento cvik je veľmi komplikovaný aj keď tak NEVYZERÁ NA KONTROLU SPRÁVNYCH POHYBOV ☝️☝️☝️
#mobilitytraining #movebetter #trainsmart #frc #liftersneedmobility #kinstretch #strengthtraining #healthylifestyle #functionaltraining #selfcare #longevity #jointhealth #mobility  #swimming @xbionicsphere
☝️☝️Najlepši mobility tréningový cvik,ktorý ĽUDIA VÔBEC NEROBIA,veľmi vhodný aj pre PLAVCOV Vhodný na chrbticu,slabé ramena.... ☝️☝️☝️tento cvik je veľmi komplikovaný aj keď tak NEVYZERÁ NA KONTROLU SPRÁVNYCH POHYBOV ☝️☝️☝️ #mobilitytraining  #movebetter  #trainsmart  #frc  #liftersneedmobility  #kinstretch  #strengthtraining  #healthylifestyle  #functionaltraining  #selfcare  #longevity  #jointhealth  #mobility  #swimming  @xbionicsphere
Another awesome treatment for neck and shoulders. 
#fascialstretchtherapy @evo__pt 
Evo Personal Training in Bonn #athletisch, #stark, #gesund

FST is a magical therapy system from Stretch to win in Arizona, which bring the fascia in all layers back in shape. My personal experience: FST WORKS!!! #fascialstretchtherapy #stretchtowin #fascialstretchtherapist 😍#fstislove #setitfreewithfst #stretchtherapy #fst 🏒🏌️#golf #golfmobility #mytpi

#frc #functionalrangeconditioning #kinstretch #controlyourself #mobility #mobilitytraining #liftersneedmobility #movementismedicine 🤸

#germany 🇩🇪 #gelenke #wettkampfvorbereitung #schmerztherapie #schmerzfrei #beweglichkeit #gesundheit #bonn
Another awesome treatment for neck and shoulders. #fascialstretchtherapy  @evo__pt Evo Personal Training in Bonn #athletisch , #stark , #gesund  FST is a magical therapy system from Stretch to win in Arizona, which bring the fascia in all layers back in shape. My personal experience: FST WORKS!!! #fascialstretchtherapy  #stretchtowin  #fascialstretchtherapist  😍#fstislove  #setitfreewithfst  #stretchtherapy  #fst  🏒🏌️#golf  #golfmobility  #mytpi  #frc  #functionalrangeconditioning  #kinstretch  #controlyourself  #mobility  #mobilitytraining  #liftersneedmobility  #movementismedicine  🤸 #germany  🇩🇪 #gelenke  #wettkampfvorbereitung  #schmerztherapie  #schmerzfrei  #beweglichkeit  #gesundheit  #bonn 
Let's do a little FST for the lower body with my friend Oli @evo__pt 
Evo Personal Training in Bonn #athletisch, #stark, #gesund

FST is a magical therapy system from Stretch to win in Arizona, which bring the fascia in all layers back in shape. My personal experience: FST WORKS!!! #fascialstretchtherapy #stretchtowin #fascialstretchtherapist 😍#fstislove #setitfreewithfst #stretchtherapy #fst 🏒🏌️#golf #golfmobility #mytpi

#frc #functionalrangeconditioning #kinstretch #controlyourself #mobility #mobilitytraining #liftersneedmobility #movementismedicine 🤸

#germany 🇩🇪 #gelenke #wettkampfvorbereitung #schmerztherapie #schmerzfrei #beweglichkeit #gesundheit #bonn
Let's do a little FST for the lower body with my friend Oli @evo__pt Evo Personal Training in Bonn #athletisch , #stark , #gesund  FST is a magical therapy system from Stretch to win in Arizona, which bring the fascia in all layers back in shape. My personal experience: FST WORKS!!! #fascialstretchtherapy  #stretchtowin  #fascialstretchtherapist  😍#fstislove  #setitfreewithfst  #stretchtherapy  #fst  🏒🏌️#golf  #golfmobility  #mytpi  #frc  #functionalrangeconditioning  #kinstretch  #controlyourself  #mobility  #mobilitytraining  #liftersneedmobility  #movementismedicine  🤸 #germany  🇩🇪 #gelenke  #wettkampfvorbereitung  #schmerztherapie  #schmerzfrei  #beweglichkeit  #gesundheit  #bonn 
If you have low back pain, hip pain or your mobilty just plain sucks - this exercise can help.
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✅ What is it?
A ‘controlled articular rotation’ (CAR) of the hip. Essentially I’m ACTIVELY taking my hip through the biggest rotational range of motion that I can.
______
✅ What’s it do?
🔹Improves mobility (active usable range of motion)
🔹Strengthens the contractile tissues which leads to a more robust joint.
🔹Teaches the hip to be a good hip by improving motor control.
🔹Basically makes love with the hip capsule which is damn important to hip function. The hip capsule communicates with the brain and tells it that things are good! Don’t lay down fibrotic tissue and don’t take away any range of motion #BIATCH
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✅ How it’s done.
➖It’s a good idea to start with your hip blocked by a post / squat rack as it prevents any unwanted compensatory motion.
➖Solidify the body. The more muscles you can contract, the better strength and control you’ll have of the movement.
➖Take a big breathe in and shallow breathe from there (abdominal pressure helps feed forward tension to the hip).
➖Flex the knee up as high as you can, FREEZE.
➖Abduct the knee as far as you can, FREEZE.
➖Turn the heel up to the sky (inwardly rotate the leg), FREEZE.
➖Extend the knee back and through.
➖Reverse the motion (like clearing an imaginary hurdle).
______
✅ When?
➖As part of a lower body day warm up (this is part of my ‘warm up for weight training’ ebook that’s about to drop any tome now). 3 reps each way.
➖Part of your mobility training.
➖Part of your morning mobility routine.
➖Part of a movement break at work.
______
QUESTIONS!? I’m all ears 👂...
______
#Jackhanrahanfitness 'Smarter training. Superior results'
______
#mobilitymonday #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #glutes #gluteactivation #fitnessmotivation #posteriorchain #controlyourself #movementprep #squatbetter #nikepro #niketraining @kinstretch @functionalrangeconditioning  @perform_better #thirdspace #mobilitymonday
If you have low back pain, hip pain or your mobilty just plain sucks - this exercise can help. ______ ✅ What is it? A ‘controlled articular rotation’ (CAR) of the hip. Essentially I’m ACTIVELY taking my hip through the biggest rotational range of motion that I can. ______ ✅ What’s it do? 🔹Improves mobility (active usable range of motion) 🔹Strengthens the contractile tissues which leads to a more robust joint. 🔹Teaches the hip to be a good hip by improving motor control. 🔹Basically makes love with the hip capsule which is damn important to hip function. The hip capsule communicates with the brain and tells it that things are good! Don’t lay down fibrotic tissue and don’t take away any range of motion #BIATCH  ______ ✅ How it’s done. ➖It’s a good idea to start with your hip blocked by a post / squat rack as it prevents any unwanted compensatory motion. ➖Solidify the body. The more muscles you can contract, the better strength and control you’ll have of the movement. ➖Take a big breathe in and shallow breathe from there (abdominal pressure helps feed forward tension to the hip). ➖Flex the knee up as high as you can, FREEZE. ➖Abduct the knee as far as you can, FREEZE. ➖Turn the heel up to the sky (inwardly rotate the leg), FREEZE. ➖Extend the knee back and through. ➖Reverse the motion (like clearing an imaginary hurdle). ______ ✅ When? ➖As part of a lower body day warm up (this is part of my ‘warm up for weight training’ ebook that’s about to drop any tome now). 3 reps each way. ➖Part of your mobility training. ➖Part of your morning mobility routine. ➖Part of a movement break at work. ______ QUESTIONS!? I’m all ears 👂... ______ #Jackhanrahanfitness  'Smarter training. Superior results' ______ #mobilitymonday  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #glutes  #gluteactivation  #fitnessmotivation  #posteriorchain  #controlyourself  #movementprep  #squatbetter  #nikepro  #niketraining  @kinstretch @functionalrangeconditioning @perform_better #thirdspace  #mobilitymonday 
Here’s your weekly dose of #selfcare. Get this #mobilityflow done today - on your living room floor, in the park, at the gym, while netflixin, wherever you are. Your body will thank you.
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This is also a great sequence to use as a morning mobility routine. I do 10 minutes upon waking #everydamnday and it makes a huge difference to how I feel and move throughout the day.
______
Boom. Get it done 👊 Any questions about any of the moves - just hit me up below 🤙
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#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #selfcaresunday #mobilityflow
Here’s your weekly dose of #selfcare . Get this #mobilityflow  done today - on your living room floor, in the park, at the gym, while netflixin, wherever you are. Your body will thank you. ______ This is also a great sequence to use as a morning mobility routine. I do 10 minutes upon waking #everydamnday  and it makes a huge difference to how I feel and move throughout the day. ______ Boom. Get it done 👊 Any questions about any of the moves - just hit me up below 🤙 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #selfcaresunday  #mobilityflow 
Pull up Primer - Hanging Scapula CARs (Loaded if you’re a pull up beast 💪).
______
✅ What I’m doing.
Isolating the scapula (shoulder blades) and performing slow and controlled joint circles.
______
✅ Why.
✔️Improves motor control / your ability to actively move the scapula on the rib cage.
✔️Fires up the dynamic stabilising muscles of the scapula - particularly the scapula depressors which are majorly important to proper pull up technique.
______
✅ How.
✔️Depress the shoulder blades (think blades in the back pocket and lifting your body up with straight arms)
✔️Draw shoulders together at the front (protraction).
✔️Shrug shoulders up to ears (elevation).
✔️Pinch shoulder blades together (retraction).
✔️Can also perform in the reverse order.
______
✅ When.
✔️I like to perform 2 sets of 3 reps in each direction as a primer before pull ups or a pulling focused upper body day.
______
Let me know any Q’s you have about this. How do you prepare for pull ups?
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better #menshealth #mensfitness #pullups #backday
Pull up Primer - Hanging Scapula CARs (Loaded if you’re a pull up beast 💪). ______ ✅ What I’m doing. Isolating the scapula (shoulder blades) and performing slow and controlled joint circles. ______ ✅ Why. ✔️Improves motor control / your ability to actively move the scapula on the rib cage. ✔️Fires up the dynamic stabilising muscles of the scapula - particularly the scapula depressors which are majorly important to proper pull up technique. ______ ✅ How. ✔️Depress the shoulder blades (think blades in the back pocket and lifting your body up with straight arms) ✔️Draw shoulders together at the front (protraction). ✔️Shrug shoulders up to ears (elevation). ✔️Pinch shoulder blades together (retraction). ✔️Can also perform in the reverse order. ______ ✅ When. ✔️I like to perform 2 sets of 3 reps in each direction as a primer before pull ups or a pulling focused upper body day. ______ Let me know any Q’s you have about this. How do you prepare for pull ups? ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #menshealth  #mensfitness  #pullups  #backday 
#selfcare on south beach 😎🌞
_____
This is a routine of CARs which stands for ‘controlled articulate rotations’. For the sake of simplicity, think of them as slow, controlled circles at each joint performed while solidifying the body so as to avoid any compensatory movement. CARs are great for mobility, joint health and improving motor control.
_____
They are very coaching intensive but here are a few cues to help with the movements:
🔹Neck - Imagine there is a pen extending from your chin and draw the biggest circle you can.
🔹Thoracic - Imagine drawing a circle with your head. Round the back, rotate shoulders, side bend, extend back, side bent to the other side, rotate, flex and reverse the motion.
🔹Shoulder - Shoulder flexion, turn arm inward until palm faces away from you at your hip, reverse motion.
🔹Axial - Think of the biceps as rotisserie chickens and turn inward / outward maximally.
🔹Scapula - Reach forward, shrug up to the ear, pull blade back to spine, depress into the back pocket. Reverse.
🔹Segmental cat camel - Start by tilting the tailbone up (anterior pelvic tilt) and keep arching one vertebrae at a time. Reverse motion.
🔹Hip - knee forward, knee out to side, heel to sky, extend back and through. Reverse the motion.
🔹Knee - Big toe out (tibia rotation), extend the knee, big toe in, flex the knee. Reverse motion.
🔹Ankle - Make circles with the big toe one way then the other.
_____
Get this done today and let me know how you get on below 💪
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #selfcaresunday
#selfcare  on south beach 😎🌞 _____ This is a routine of CARs which stands for ‘controlled articulate rotations’. For the sake of simplicity, think of them as slow, controlled circles at each joint performed while solidifying the body so as to avoid any compensatory movement. CARs are great for mobility, joint health and improving motor control. _____ They are very coaching intensive but here are a few cues to help with the movements: 🔹Neck - Imagine there is a pen extending from your chin and draw the biggest circle you can. 🔹Thoracic - Imagine drawing a circle with your head. Round the back, rotate shoulders, side bend, extend back, side bent to the other side, rotate, flex and reverse the motion. 🔹Shoulder - Shoulder flexion, turn arm inward until palm faces away from you at your hip, reverse motion. 🔹Axial - Think of the biceps as rotisserie chickens and turn inward / outward maximally. 🔹Scapula - Reach forward, shrug up to the ear, pull blade back to spine, depress into the back pocket. Reverse. 🔹Segmental cat camel - Start by tilting the tailbone up (anterior pelvic tilt) and keep arching one vertebrae at a time. Reverse motion. 🔹Hip - knee forward, knee out to side, heel to sky, extend back and through. Reverse the motion. 🔹Knee - Big toe out (tibia rotation), extend the knee, big toe in, flex the knee. Reverse motion. 🔹Ankle - Make circles with the big toe one way then the other. _____ Get this done today and let me know how you get on below 💪 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #selfcaresunday 
@jackhanrahanfitness 
Mobility flows are a fun way to incorporate more movement into your life. No need to plan, just freestyle and go by what FEELS GOOD.
______
A rough guideline is to start with the neck and work down to the feet, hitting one or two moves for each joint.
______
Tomorrow I’ll post a follow along #selfcare routine. But it’s also good practice to freestyle - you’ll become more connected to your body and feel more empowered knowing that you don’t need to follow a rule book. It’s YOUR body - own it! 👍🕺💃🏽 (dancing emojis always feel appropriate)
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself  @functionalrangeconditioning #everydamnday @perform_better 
#spinehealth #spinemobility #mensphysique #selfcare #selfcaresaturday @stickmobility #stickmobility
@jackhanrahanfitness Mobility flows are a fun way to incorporate more movement into your life. No need to plan, just freestyle and go by what FEELS GOOD. ______ A rough guideline is to start with the neck and work down to the feet, hitting one or two moves for each joint. ______ Tomorrow I’ll post a follow along #selfcare  routine. But it’s also good practice to freestyle - you’ll become more connected to your body and feel more empowered knowing that you don’t need to follow a rule book. It’s YOUR body - own it! 👍🕺💃🏽 (dancing emojis always feel appropriate) _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @functionalrangeconditioning #everydamnday  @perform_better #spinehealth  #spinemobility  #mensphysique  #selfcare  #selfcaresaturday  @stickmobility #stickmobility 
#Repost @jackhanrahanfitness (@get_repost)
・・・
6️⃣ Mobility knowledge bombs coming your way...saved the best til last 😀
_____
1️⃣ Mobility can be defined quite simply as ‘active, usable range of motion’. Simples.
______
2️⃣ There’s no such thing as too much mobility. That’s like saying you have too much controlled range of motion or your joints are too damn healthy. Like...WTF 🤷‍♂️
______
3️⃣ You may have heard of the term ‘hypermobile’, well, that’s a shitty term, it really means ‘hyperflexibile’ (too much PASSIVE range of motion). Hypermobile people need to focus on strengthening their ranges - capturing the passive and turning it active.
_____
4️⃣ Improving mobility requires BOTH stretching and strengthening work. Stretching is a passive modality and will NOT transfer to more mobility / improved function if it is performed alone.
______
5️⃣ If you want to be a badass human being - you better move well. It’s the #1 most important training outcome. A prerequisite to every single physical activity that you like to do.
______
6️⃣ Mobility training can SUCK. To that I say ‘suck it up, buttercup’ 😉 Do the work and reap the rewards or neglect it and suffer the consequences. 🕺💃🏽.
_____
I could go on but I’ll leave it at that. Thoughts? Additions? Look forward to your comments below 👍
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #healthandwellness
#Repost  @jackhanrahanfitness (@get_repost) ・・・ 6️⃣ Mobility knowledge bombs coming your way...saved the best til last 😀 _____ 1️⃣ Mobility can be defined quite simply as ‘active, usable range of motion’. Simples. ______ 2️⃣ There’s no such thing as too much mobility. That’s like saying you have too much controlled range of motion or your joints are too damn healthy. Like...WTF 🤷‍♂️ ______ 3️⃣ You may have heard of the term ‘hypermobile’, well, that’s a shitty term, it really means ‘hyperflexibile’ (too much PASSIVE range of motion). Hypermobile people need to focus on strengthening their ranges - capturing the passive and turning it active. _____ 4️⃣ Improving mobility requires BOTH stretching and strengthening work. Stretching is a passive modality and will NOT transfer to more mobility / improved function if it is performed alone. ______ 5️⃣ If you want to be a badass human being - you better move well. It’s the #1  most important training outcome. A prerequisite to every single physical activity that you like to do. ______ 6️⃣ Mobility training can SUCK. To that I say ‘suck it up, buttercup’ 😉 Do the work and reap the rewards or neglect it and suffer the consequences. 🕺💃🏽. _____ I could go on but I’ll leave it at that. Thoughts? Additions? Look forward to your comments below 👍 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #healthandwellness 
6️⃣ Mobility knowledge bombs coming your way...saved the best til last 😀
_____
1️⃣ Mobility can be defined quite simply as ‘active, usable range of motion’. Simples.
______
2️⃣ There’s no such thing as too much mobility. That’s like saying you have too much controlled range of motion or your joints are too damn healthy. Like...WTF 🤷‍♂️
______
3️⃣ You may have heard of the term ‘hypermobile’, well, that’s a shitty term, it really means ‘hyperflexibile’ (too much PASSIVE range of motion). Hypermobile people need to focus on strengthening their ranges - capturing the passive and turning it active.
_____
4️⃣ Improving mobility requires BOTH stretching and strengthening work. Stretching is a passive modality and will NOT transfer to more mobility / improved function if it is performed alone.
______
5️⃣ If you want to be a badass human being - you better move well. It’s the #1 most important training outcome. A prerequisite to every single physical activity that you like to do.
______
6️⃣ Mobility training can SUCK. To that I say ‘suck it up, buttercup’ 😉 Do the work and reap the rewards or neglect it and suffer the consequences. 🕺💃🏽.
_____
I could go on but I’ll leave it at that. Thoughts? Additions? Look forward to your comments below 👍
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #healthandwellness
6️⃣ Mobility knowledge bombs coming your way...saved the best til last 😀 _____ 1️⃣ Mobility can be defined quite simply as ‘active, usable range of motion’. Simples. ______ 2️⃣ There’s no such thing as too much mobility. That’s like saying you have too much controlled range of motion or your joints are too damn healthy. Like...WTF 🤷‍♂️ ______ 3️⃣ You may have heard of the term ‘hypermobile’, well, that’s a shitty term, it really means ‘hyperflexibile’ (too much PASSIVE range of motion). Hypermobile people need to focus on strengthening their ranges - capturing the passive and turning it active. _____ 4️⃣ Improving mobility requires BOTH stretching and strengthening work. Stretching is a passive modality and will NOT transfer to more mobility / improved function if it is performed alone. ______ 5️⃣ If you want to be a badass human being - you better move well. It’s the #1  most important training outcome. A prerequisite to every single physical activity that you like to do. ______ 6️⃣ Mobility training can SUCK. To that I say ‘suck it up, buttercup’ 😉 Do the work and reap the rewards or neglect it and suffer the consequences. 🕺💃🏽. _____ I could go on but I’ll leave it at that. Thoughts? Additions? Look forward to your comments below 👍 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #healthandwellness 
For today’s #Selfcaresunday here’s a beginners #kinstretch flow for the hips (because everyone needs more hip mobility!)
_____
These moves work to strengthen our end ranges - which is a crucial component of improving mobility. As I’ve said many times - stretching alone doesn’t cut it because it’s a purely passive modality. We MUST also strengthen the tissues at end range and that’s why #Kinstretch is so damn effective. Quick note: There’s a LOT more to it and the coaching element is really important to proper execution, but this gives you a taster.
_____
✅How it’s done
📝Were going to run through this sequence 3 times to total about 10 minutes.
📝Start in a 90/90 position - 90 degree angle at the front knee, 90 at the back knee and square your shoulders to the front shin.
📝Use arms for support where needed.
1️⃣Kinetic stretch - pull your body into the stretch by thinking about lifting your front shin and leaning the shoulders forward. Push the shin down to exit the stretch and repeat.
2️⃣Hovers - Make your best effort to clear a yoga block or similar object and straighten the knee, finishing in what’s called the 1/2 90 position. Reverse the motion.
3️⃣Passive range holds - Sit tall, try to lift the back heel (internally rotating the hip) and then lean forward until it does. Hold for 10 seconds.
4️⃣Back knee hinges - Lift the shin, straighten the knee, bend the knee, set the shin down and repeat.
5️⃣90/90 Transfer - Open up the back knee then follow with the other to switch sides.
6️⃣Repeat sequence ok the other side.
_______
If you like this #kinstretch flow, let me know. I can create short sequences for any area of the body so just tell me your preference below 👍
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #selfcaresunday
For today’s #Selfcaresunday  here’s a beginners #kinstretch  flow for the hips (because everyone needs more hip mobility!) _____ These moves work to strengthen our end ranges - which is a crucial component of improving mobility. As I’ve said many times - stretching alone doesn’t cut it because it’s a purely passive modality. We MUST also strengthen the tissues at end range and that’s why #Kinstretch  is so damn effective. Quick note: There’s a LOT more to it and the coaching element is really important to proper execution, but this gives you a taster. _____ ✅How it’s done 📝Were going to run through this sequence 3 times to total about 10 minutes. 📝Start in a 90/90 position - 90 degree angle at the front knee, 90 at the back knee and square your shoulders to the front shin. 📝Use arms for support where needed. 1️⃣Kinetic stretch - pull your body into the stretch by thinking about lifting your front shin and leaning the shoulders forward. Push the shin down to exit the stretch and repeat. 2️⃣Hovers - Make your best effort to clear a yoga block or similar object and straighten the knee, finishing in what’s called the 1/2 90 position. Reverse the motion. 3️⃣Passive range holds - Sit tall, try to lift the back heel (internally rotating the hip) and then lean forward until it does. Hold for 10 seconds. 4️⃣Back knee hinges - Lift the shin, straighten the knee, bend the knee, set the shin down and repeat. 5️⃣90/90 Transfer - Open up the back knee then follow with the other to switch sides. 6️⃣Repeat sequence ok the other side. _______ If you like this #kinstretch  flow, let me know. I can create short sequences for any area of the body so just tell me your preference below 👍 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #selfcaresunday 
Mobility flows are a fun way to incorporate more movement into your life. No need to plan, just freestyle and go by what FEELS GOOD.
______
A rough guideline is to start with the neck and work down to the feet, hitting one or two moves for each joint.
______
Tomorrow I’ll post a follow along #selfcare routine. But it’s also good practice to freestyle - you’ll become more connected to your body and feel more empowered knowing that you don’t need to follow a rule book. It’s YOUR body - own it! 👍🕺💃🏽 (dancing emojis always feel appropriate)
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself  @functionalrangeconditioning #everydamnday @perform_better 
#spinehealth #spinemobility #mensphysique #selfcare #selfcaresaturday @stickmobility #stickmobility
Mobility flows are a fun way to incorporate more movement into your life. No need to plan, just freestyle and go by what FEELS GOOD. ______ A rough guideline is to start with the neck and work down to the feet, hitting one or two moves for each joint. ______ Tomorrow I’ll post a follow along #selfcare  routine. But it’s also good practice to freestyle - you’ll become more connected to your body and feel more empowered knowing that you don’t need to follow a rule book. It’s YOUR body - own it! 👍🕺💃🏽 (dancing emojis always feel appropriate) _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @functionalrangeconditioning #everydamnday  @perform_better #spinehealth  #spinemobility  #mensphysique  #selfcare  #selfcaresaturday  @stickmobility #stickmobility 
Was lucky enough to have @chrishibbert_coaching take me through a range of movements yesterday to help with my ongoing training. Although this movement are advertised for squats and various other gym exercises they can easily be transferred to any martial arts!
Thankfully he's tagged me in this so I don't forget! 🔥 
Regrann from  @functionalrangeconditioning - ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FRCms @jackhanrahanfitness
・・・
Improve your squat with this hip opener - 90/90 Hinges. (medicine ball not necessary but very useful tool - explained below ⬇️)
_______
What is does is strengthen your end range of hip abduction / external rotation (how far you can drive your knees apart and OPEN the hips). By strengthening that end range - you will have more control of the position, thus it serves to increase ACTIVE range of motion (mobility).
________
Of course the list of benefits is extensive - but you’ll be pleased to know that this transfers very very well to improving your squat depth and control ‘in the hole’ - where a lot of people struggle.
________
Prepare to be humbled - it’s a lot harder than it looks.
________
✅ How it’s done.
✔️Sit in 90/90 position: 90 degree angle at the front and back knee.
✔️Crush the floor with your front knee so it doesn’t lift.
✔️Push up on your big toe of the back foot, open up the knee and swivel the heel underneath you.
✔️Keep opening the hips as much as you physically can with all your effort.
✔️Return the leg to start position and repeat for desired reps.
📝 The more tension you can create throughout your body, the better. It will feed forward more tension to the hip for better strength and control (law of irradiation). That’s why I’m squeezing the life out of the med ball, filling my belly with air and bracing my abs - makes a HUGE difference to the effectiveness of the exercise.
________
Program this just as you would any other strength exercise or use as a squat prep activation drill.
________
#Jackhanrahanfitness 'Smarter training. Superior results'
________
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility  #kinstretch #healthyjoints
Was lucky enough to have @chrishibbert_coaching take me through a range of movements yesterday to help with my ongoing training. Although this movement are advertised for squats and various other gym exercises they can easily be transferred to any martial arts! Thankfully he's tagged me in this so I don't forget! 🔥 Regrann from @functionalrangeconditioning - ⠀⠀⠀⠀⠀⠀⠀⠀⠀ FRCms @jackhanrahanfitness ・・・ Improve your squat with this hip opener - 90/90 Hinges. (medicine ball not necessary but very useful tool - explained below ⬇️) _______ What is does is strengthen your end range of hip abduction / external rotation (how far you can drive your knees apart and OPEN the hips). By strengthening that end range - you will have more control of the position, thus it serves to increase ACTIVE range of motion (mobility). ________ Of course the list of benefits is extensive - but you’ll be pleased to know that this transfers very very well to improving your squat depth and control ‘in the hole’ - where a lot of people struggle. ________ Prepare to be humbled - it’s a lot harder than it looks. ________ ✅ How it’s done. ✔️Sit in 90/90 position: 90 degree angle at the front and back knee. ✔️Crush the floor with your front knee so it doesn’t lift. ✔️Push up on your big toe of the back foot, open up the knee and swivel the heel underneath you. ✔️Keep opening the hips as much as you physically can with all your effort. ✔️Return the leg to start position and repeat for desired reps. 📝 The more tension you can create throughout your body, the better. It will feed forward more tension to the hip for better strength and control (law of irradiation). That’s why I’m squeezing the life out of the med ball, filling my belly with air and bracing my abs - makes a HUGE difference to the effectiveness of the exercise. ________ Program this just as you would any other strength exercise or use as a squat prep activation drill. ________ #Jackhanrahanfitness  'Smarter training. Superior results' ________ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #kinstretch  #healthyjoints 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FRCms @jackhanrahanfitness
・・・
Improve your squat with this hip opener - 90/90 Hinges. (medicine ball not necessary but very useful tool - explained below ⬇️)
_______
What is does is strengthen your end range of hip abduction / external rotation (how far you can drive your knees apart and OPEN the hips). By strengthening that end range - you will have more control of the position, thus it serves to increase ACTIVE range of motion (mobility).
________
Of course the list of benefits is extensive - but you’ll be pleased to know that this transfers very very well to improving your squat depth and control ‘in the hole’ - where a lot of people struggle.
________
Prepare to be humbled - it’s a lot harder than it looks.
________
✅ How it’s done.
✔️Sit in 90/90 position: 90 degree angle at the front and back knee.
✔️Crush the floor with your front knee so it doesn’t lift.
✔️Push up on your big toe of the back foot, open up the knee and swivel the heel underneath you.
✔️Keep opening the hips as much as you physically can with all your effort.
✔️Return the leg to start position and repeat for desired reps.
📝 The more tension you can create throughout your body, the better. It will feed forward more tension to the hip for better strength and control (law of irradiation). That’s why I’m squeezing the life out of the med ball, filling my belly with air and bracing my abs - makes a HUGE difference to the effectiveness of the exercise.
________
Program this just as you would any other strength exercise or use as a squat prep activation drill.
________
#Jackhanrahanfitness 'Smarter training. Superior results'
________
#mobilitymonday #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #glutes #gluteactivation #fitnessmotivation #posteriorchain #controlyourself #movementprep #squatbetter #nikepro #niketraining @kinstretch @functionalrangeconditioning @lululemonmen @lululemon @lululemonuk @perform_better
⠀⠀⠀⠀⠀⠀⠀⠀⠀ FRCms @jackhanrahanfitness ・・・ Improve your squat with this hip opener - 90/90 Hinges. (medicine ball not necessary but very useful tool - explained below ⬇️) _______ What is does is strengthen your end range of hip abduction / external rotation (how far you can drive your knees apart and OPEN the hips). By strengthening that end range - you will have more control of the position, thus it serves to increase ACTIVE range of motion (mobility). ________ Of course the list of benefits is extensive - but you’ll be pleased to know that this transfers very very well to improving your squat depth and control ‘in the hole’ - where a lot of people struggle. ________ Prepare to be humbled - it’s a lot harder than it looks. ________ ✅ How it’s done. ✔️Sit in 90/90 position: 90 degree angle at the front and back knee. ✔️Crush the floor with your front knee so it doesn’t lift. ✔️Push up on your big toe of the back foot, open up the knee and swivel the heel underneath you. ✔️Keep opening the hips as much as you physically can with all your effort. ✔️Return the leg to start position and repeat for desired reps. 📝 The more tension you can create throughout your body, the better. It will feed forward more tension to the hip for better strength and control (law of irradiation). That’s why I’m squeezing the life out of the med ball, filling my belly with air and bracing my abs - makes a HUGE difference to the effectiveness of the exercise. ________ Program this just as you would any other strength exercise or use as a squat prep activation drill. ________ #Jackhanrahanfitness  'Smarter training. Superior results' ________ #mobilitymonday  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #glutes  #gluteactivation  #fitnessmotivation  #posteriorchain  #controlyourself  #movementprep  #squatbetter  #nikepro  #niketraining  @kinstretch @functionalrangeconditioning @lululemonmen @lululemon @lululemonuk @perform_better
Improve your squat with this hip opener - 90/90 Hinges. (medicine ball not necessary but very useful tool - explained below ⬇️)
_______
What is does is strengthen your end range of hip abduction / external rotation (how far you can drive your knees apart and OPEN the hips). By strengthening that end range - you will have more control of the position, thus it serves to increase ACTIVE range of motion (mobility).
________
Of course the list of benefits is extensive - but you’ll be pleased to know that this transfers very very well to improving your squat depth and control ‘in the hole’ - where a lot of people struggle.
________
Prepare to be humbled - it’s a lot harder than it looks.
________
✅ How it’s done.
✔️Sit in 90/90 position: 90 degree angle at the front and back knee.
✔️Crush the floor with your front knee so it doesn’t lift.
✔️Push up on your big toe of the back foot, open up the knee and swivel the heel underneath you.
✔️Keep opening the hips as much as you physically can with all your effort.
✔️Return the leg to start position and repeat for desired reps.
📝 The more tension you can create throughout your body, the better. It will feed forward more tension to the hip for better strength and control (law of irradiation). That’s why I’m squeezing the life out of the med ball, filling my belly with air and bracing my abs - makes a HUGE difference to the effectiveness of the exercise.
________
Program this just as you would any other strength exercise or use as a squat prep activation drill.
________
#Jackhanrahanfitness 'Smarter training. Superior results'
________
#mobilitymonday #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #glutes #gluteactivation #fitnessmotivation #posteriorchain #controlyourself #movementprep #squatbetter #nikepro #niketraining @kinstretch @functionalrangeconditioning @lululemonmen @lululemon @lululemonuk @perform_better
Improve your squat with this hip opener - 90/90 Hinges. (medicine ball not necessary but very useful tool - explained below ⬇️) _______ What is does is strengthen your end range of hip abduction / external rotation (how far you can drive your knees apart and OPEN the hips). By strengthening that end range - you will have more control of the position, thus it serves to increase ACTIVE range of motion (mobility). ________ Of course the list of benefits is extensive - but you’ll be pleased to know that this transfers very very well to improving your squat depth and control ‘in the hole’ - where a lot of people struggle. ________ Prepare to be humbled - it’s a lot harder than it looks. ________ ✅ How it’s done. ✔️Sit in 90/90 position: 90 degree angle at the front and back knee. ✔️Crush the floor with your front knee so it doesn’t lift. ✔️Push up on your big toe of the back foot, open up the knee and swivel the heel underneath you. ✔️Keep opening the hips as much as you physically can with all your effort. ✔️Return the leg to start position and repeat for desired reps. 📝 The more tension you can create throughout your body, the better. It will feed forward more tension to the hip for better strength and control (law of irradiation). That’s why I’m squeezing the life out of the med ball, filling my belly with air and bracing my abs - makes a HUGE difference to the effectiveness of the exercise. ________ Program this just as you would any other strength exercise or use as a squat prep activation drill. ________ #Jackhanrahanfitness  'Smarter training. Superior results' ________ #mobilitymonday  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #glutes  #gluteactivation  #fitnessmotivation  #posteriorchain  #controlyourself  #movementprep  #squatbetter  #nikepro  #niketraining  @kinstretch @functionalrangeconditioning @lululemonmen @lululemon @lululemonuk @perform_better
#Selfcaresunday week 5! Shot somewhere in Sweden with one more piece of clothing than the last post 😂. MAKE time to look after your body today by working through this 5 minute mobility routine. Let’s go 👊
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🔹 Ankle Circles.
📝 Draw circles with your big toe. Slow and controlled.
🔹 Internal rotation.
📝 Shin box position at the front hip, 90 degree angle at the back knee - rotate shoulders so they squats to the back shin and try to lower the hip toward the floor. Oscillate in and out if end range.
🔹 Knee Hinges.
📝 90:90 position. Open up the trail leg while keeping the front knee down. Hands behind body for support.
🔹Bootstrapper.
Squat and prize open hips - hands down and raise the hips. Switch between both positions.
🔹Thoracic rotations.
📝Sit on your heels, flat back and arms out straight. Raise one arm while rotating at the shoulders and maintaining a flat low back. Keep eyes on your hand 👀
🔹 Table Top Bridges.
📝 Start seated with feet flat and hands slightly behind you in line with shoulders. Brace core. Push through the heels and hands to extend the hips and shoulders. Lower hips and repeat.
🔹Shoulder CARs
📝Notes: Start on all 4’s. Imagine drawing a circle with the hand, keeping the arm straight. Flex arm, turn palm down as you extend back until the palm is facing away from your body by the hip. Reverse motion. Perform slowly and controlled and keep your body dead still without rotating - we want to isolate pure shoulder motion.
🔹 Scapula Cars
📝 Make circles with your shoulder blades. Reach forward, shrug shoulder to ear, pull shoulder blade back to the spine and depress shoulder away from your ear.
🔹 Swimmers Hovers.
📝 Hands behind head. Lift elbows. Straighten elbow to Y position. Sweep round turning palm up. Flex elbow and place hand as high up your back. Reverse motion.
🔹 Dive bomber push ups.
📝 Transition from downward dog to upward dog via a push up motion.
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#jackhanrahanfitness 'Smarter training. Superior results'
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#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controly
#Selfcaresunday  week 5! Shot somewhere in Sweden with one more piece of clothing than the last post 😂. MAKE time to look after your body today by working through this 5 minute mobility routine. Let’s go 👊 ____ 🔹 Ankle Circles. 📝 Draw circles with your big toe. Slow and controlled. 🔹 Internal rotation. 📝 Shin box position at the front hip, 90 degree angle at the back knee - rotate shoulders so they squats to the back shin and try to lower the hip toward the floor. Oscillate in and out if end range. 🔹 Knee Hinges. 📝 90:90 position. Open up the trail leg while keeping the front knee down. Hands behind body for support. 🔹Bootstrapper. Squat and prize open hips - hands down and raise the hips. Switch between both positions. 🔹Thoracic rotations. 📝Sit on your heels, flat back and arms out straight. Raise one arm while rotating at the shoulders and maintaining a flat low back. Keep eyes on your hand 👀 🔹 Table Top Bridges. 📝 Start seated with feet flat and hands slightly behind you in line with shoulders. Brace core. Push through the heels and hands to extend the hips and shoulders. Lower hips and repeat. 🔹Shoulder CARs 📝Notes: Start on all 4’s. Imagine drawing a circle with the hand, keeping the arm straight. Flex arm, turn palm down as you extend back until the palm is facing away from your body by the hip. Reverse motion. Perform slowly and controlled and keep your body dead still without rotating - we want to isolate pure shoulder motion. 🔹 Scapula Cars 📝 Make circles with your shoulder blades. Reach forward, shrug shoulder to ear, pull shoulder blade back to the spine and depress shoulder away from your ear. 🔹 Swimmers Hovers. 📝 Hands behind head. Lift elbows. Straighten elbow to Y position. Sweep round turning palm up. Flex elbow and place hand as high up your back. Reverse motion. 🔹 Dive bomber push ups. 📝 Transition from downward dog to upward dog via a push up motion. _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controly 
Being desk-bound can be DEATH to the spine. And it’s NOT your posture that is to blame....its being in 1 position for long periods of time. Whether that’s sitting upright or slouched ... it doesn’t matter. Our joints like MOVEMENT as often as possible - they depend on it to function well.
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With that said - here are 2 cat / camel variations that can help stave off back stiffness, aches and pains, because it gives the spine the movement it craves!
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When to do it? As often as possible. Shoot for 10 reps every 30 minutes at a bare minimum.
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If you found this #Selfcare tip helpful - PLEASE let me know below and I’ll shoot more content like this 😊
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#jackhanrahanfitness 'Smarter training. Superior results'
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#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday 
#spinehealth #spinemobility #mensphysique #selfcare
Being desk-bound can be DEATH to the spine. And it’s NOT your posture that is to blame....its being in 1 position for long periods of time. Whether that’s sitting upright or slouched ... it doesn’t matter. Our joints like MOVEMENT as often as possible - they depend on it to function well. ______ With that said - here are 2 cat / camel variations that can help stave off back stiffness, aches and pains, because it gives the spine the movement it craves! ______ When to do it? As often as possible. Shoot for 10 reps every 30 minutes at a bare minimum. _______ If you found this #Selfcare  tip helpful - PLEASE let me know below and I’ll shoot more content like this 😊 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #spinehealth  #spinemobility  #mensphysique  #selfcare 
#Selfcaresunday week 4! Tune in and crush this 5 minute mobility sequence with no distractions. Your body needs movement #everydamnday to feel good and function well 👌
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🔹 Bear sit neck circles.
📝 Draw circles with your chin to work that neck mobility while stretching the groin. For the bear sit position - Feet out, knees out (prize open with elbows),Sit tall.
🔹 Bear sit internal rotation.
📝 Sit in bear sit. Arms extended in front of you. Keep your butt down and drive the knee inwards to stretch the hip capsule. Repeat on the opposite side.
🔹 90/90 stretch.
📝 Think shoulders forward and tilt the tail bone up. Hold that position and breathe.
🔹Reverse Hip CARs
Heel to sky. Knee out to the side and drive up to chest. (Think like you’re trying to clear a hurdle)
🔹Segmental Cat / Camel.
📝Start all 4’s. Tilt tailbone up and arch back one segment at a time. Reverse motion starting with tucking your chin all the way until you tuck the pelvis. 🔹 Push Ups to Down Dog
📝 Perform a push up then lift the hips and drop the chest until the arms are extended overhead.
🔹Shoulder CARs
📝Notes: Imagine drawing a circle with the hand, keeping the arm straight. Flex arm, turn palm down as you extend back until the palm is facing away from your body by the hip. Reverse motion. Perform slowly and controlled and keep your body dead still without rotating - we want to isolate pure shoulder motion.
🔹 Swimmers Hovers.
📝 Hands behind head. Lift elbows. Straighten elbow to Y position. Sweep round turning palm up. Flex elbow and place hand as high up your back. Reverse motion.
🔹 Deep breathing.
📝4 second inhale. 4-8 second exhale. Repeat.
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#jackhanrahanfitness 'Smarter training. Superior results'
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#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#spinehealth #spinemobility #mensphysique #selfcare #selfcaresunday
#Selfcaresunday  week 4! Tune in and crush this 5 minute mobility sequence with no distractions. Your body needs movement #everydamnday  to feel good and function well 👌 ____ 🔹 Bear sit neck circles. 📝 Draw circles with your chin to work that neck mobility while stretching the groin. For the bear sit position - Feet out, knees out (prize open with elbows),Sit tall. 🔹 Bear sit internal rotation. 📝 Sit in bear sit. Arms extended in front of you. Keep your butt down and drive the knee inwards to stretch the hip capsule. Repeat on the opposite side. 🔹 90/90 stretch. 📝 Think shoulders forward and tilt the tail bone up. Hold that position and breathe. 🔹Reverse Hip CARs Heel to sky. Knee out to the side and drive up to chest. (Think like you’re trying to clear a hurdle) 🔹Segmental Cat / Camel. 📝Start all 4’s. Tilt tailbone up and arch back one segment at a time. Reverse motion starting with tucking your chin all the way until you tuck the pelvis. 🔹 Push Ups to Down Dog 📝 Perform a push up then lift the hips and drop the chest until the arms are extended overhead. 🔹Shoulder CARs 📝Notes: Imagine drawing a circle with the hand, keeping the arm straight. Flex arm, turn palm down as you extend back until the palm is facing away from your body by the hip. Reverse motion. Perform slowly and controlled and keep your body dead still without rotating - we want to isolate pure shoulder motion. 🔹 Swimmers Hovers. 📝 Hands behind head. Lift elbows. Straighten elbow to Y position. Sweep round turning palm up. Flex elbow and place hand as high up your back. Reverse motion. 🔹 Deep breathing. 📝4 second inhale. 4-8 second exhale. Repeat. _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #spinehealth  #spinemobility  #mensphysique  #selfcare  #selfcaresunday 
The best shoulder mobility exercise you’re probably not doing - prone swimmers hover. These are great for build healthy, functional shoulders. They fire up and strengthen the often neglected and weak shoulder stabilizers as they work synergistically to control this difficult end range movement. P.s It’s a lot harder than you might expect!
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✅ How it’s done.
✔️Start prone and relaxed.
✔️Hands behind neck.
✔️Pinch shoulder blades and raise elbows up as high as possible.
✔️Lift off hands and extend the elbows until arms are in a Y position.
✔️Sweep round while internally rotating (biceps turning inwards) keeping arms as high off the ground as possible.
✔️When your arms reach a 45 degree angle from your torso, hinge at the elbows and place hands as high up your back as possible.
✔️Reverse motion by pinching shoulder blades and raising elbows.
✔️Lift hands and extend the elbows.
✔️Externally rotate (biceps turn upwards) and sweep arms back to the Y position.
✔️Hinge through elbows and place hands on the back of your neck.
Relax elbows.
✔️Repeat for 3-5 reps.
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#jackhanrahanfitness 'Smarter training. Superior results'
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#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #controlyourself @kinstretch @functionalrangeconditioning #everydamnday #shoulderhealth #shouldermobility @perform_better
The best shoulder mobility exercise you’re probably not doing - prone swimmers hover. These are great for build healthy, functional shoulders. They fire up and strengthen the often neglected and weak shoulder stabilizers as they work synergistically to control this difficult end range movement. P.s It’s a lot harder than you might expect! _______ ✅ How it’s done. ✔️Start prone and relaxed. ✔️Hands behind neck. ✔️Pinch shoulder blades and raise elbows up as high as possible. ✔️Lift off hands and extend the elbows until arms are in a Y position. ✔️Sweep round while internally rotating (biceps turning inwards) keeping arms as high off the ground as possible. ✔️When your arms reach a 45 degree angle from your torso, hinge at the elbows and place hands as high up your back as possible. ✔️Reverse motion by pinching shoulder blades and raising elbows. ✔️Lift hands and extend the elbows. ✔️Externally rotate (biceps turn upwards) and sweep arms back to the Y position. ✔️Hinge through elbows and place hands on the back of your neck. Relax elbows. ✔️Repeat for 3-5 reps. _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #shoulderhealth  #shouldermobility  @perform_better
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FRCms  @jackhanrahanfitness
・・・
The hip capsule is the deepest layer of tissue and therefore has a major effect on overall hip motion. All stretching efforts are futile if you have a restricted  capsule so it’s well worth spending the time to address it (this is the hip equivalent of the shoulder sleep stretch).
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✅ How it’s done.
➖Start in 90/90
➖Create a a shin box position at the front leg.
➖Square shoulders to the back leg and attempt to drop the hip.
➖Play around with thigh angle a little to find the stretch.
➖Hold for 2 minutes.
➖Add this move to your mobility routine and practice on the regular!
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You can upgrade this stretch by adding some isometric contractions (PAILS/RAILS) if you’re familiar with the system.
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday #hipmobility #hybridathlete
⠀⠀⠀⠀⠀⠀⠀⠀⠀ FRCms @jackhanrahanfitness ・・・ The hip capsule is the deepest layer of tissue and therefore has a major effect on overall hip motion. All stretching efforts are futile if you have a restricted capsule so it’s well worth spending the time to address it (this is the hip equivalent of the shoulder sleep stretch). ______ ✅ How it’s done. ➖Start in 90/90 ➖Create a a shin box position at the front leg. ➖Square shoulders to the back leg and attempt to drop the hip. ➖Play around with thigh angle a little to find the stretch. ➖Hold for 2 minutes. ➖Add this move to your mobility routine and practice on the regular! ______ You can upgrade this stretch by adding some isometric contractions (PAILS/RAILS) if you’re familiar with the system. ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #hipmobility  #hybridathlete