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Morning mobility practice
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90/90 stretch x 10 (front and back leg) 
Back leg ext rotation x10
QL stretch x 60 secs
Thoracic rotations x 10
- Change sides
Pancake to 90/90 stretch x 10 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Give this a go to open up your hips, this is about 10 minutes of work squeezed into 50 seconds ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a friend who would love this.... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Morning mobility practice ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 90/90 stretch x 10 (front and back leg) Back leg ext rotation x10 QL stretch x 60 secs Thoracic rotations x 10 - Change sides Pancake to 90/90 stretch x 10 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Give this a go to open up your hips, this is about 10 minutes of work squeezed into 50 seconds ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag a friend who would love this.... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@Regran_ed from @jackhanrahanfitness -  Here your weekly dose of #selfcare Sunday, a mobility routine you can do from home in less than 10 minutes! (vid sped up x3)
.
Today we’re going to work mostly from the cross legged base as it’s a nice position to open up the hips. If this is uncomfortable, sit on a cushion.
_____
1️⃣ Neck Circles 3 / side.
📝 Draw the biggest circle you  can, leading with the chin.
.
2️⃣ Shoulder Circles 3 / side.
📝 Draw the biggest circle you can with the shoulder: Flex up. Turn the palm down and rotate the arm in. Reach back until you touch the ground. Extend. Turn the palm up and rotate the arm out. Reach up and over.
.
3️⃣ Scapula Circles 3 / side.
📝 Draw the biggest circle you can with the shoulder blade. Reach. Shrug up. Pull the blade back to the spine. Depress the blade down into your back pocket. Repeat.
.
4️⃣ Cat/Cows 10 Reps.
📝 Round the back. Arch / extend the back.
.
5️⃣ Elbow Hinges 10 Reps.
📝 Hands behind head. Pull elbows back and pinch the shoulder blades. Straighten arms to a Y position. Hinge back down and repeat.
.
6️⃣ 90/90 Hip Stretch 5 / Side.
📝 Reach the shoulders forward and tilt the tailbone up to get a stretch in the glutes / external hip rotators. Move in and out of end range.
.
7️⃣ Bear Sit Stretch / Breathing 90 seconds.
📝 Knees open. Feet turned out. Prize legs apart to stretch the adductors (inside legs). Focus on slow deep breaths 4 seconds in 4 seconds out.
.
As always, I would love your feedback about the routine. Thanks for watching, I hope you took part! Enjoy the rest of your weekend🕺
______
#jackhanrahanfitness 'Smarter training. Superior results'
_____
@njspineandwellness #GetBetterFaster #teamNJSW 
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #selfcaresunday #mobilityflow - #regrann
@Regran_ed from @jackhanrahanfitness - Here your weekly dose of #selfcare  Sunday, a mobility routine you can do from home in less than 10 minutes! (vid sped up x3) . Today we’re going to work mostly from the cross legged base as it’s a nice position to open up the hips. If this is uncomfortable, sit on a cushion. _____ 1️⃣ Neck Circles 3 / side. 📝 Draw the biggest circle you can, leading with the chin. . 2️⃣ Shoulder Circles 3 / side. 📝 Draw the biggest circle you can with the shoulder: Flex up. Turn the palm down and rotate the arm in. Reach back until you touch the ground. Extend. Turn the palm up and rotate the arm out. Reach up and over. . 3️⃣ Scapula Circles 3 / side. 📝 Draw the biggest circle you can with the shoulder blade. Reach. Shrug up. Pull the blade back to the spine. Depress the blade down into your back pocket. Repeat. . 4️⃣ Cat/Cows 10 Reps. 📝 Round the back. Arch / extend the back. . 5️⃣ Elbow Hinges 10 Reps. 📝 Hands behind head. Pull elbows back and pinch the shoulder blades. Straighten arms to a Y position. Hinge back down and repeat. . 6️⃣ 90/90 Hip Stretch 5 / Side. 📝 Reach the shoulders forward and tilt the tailbone up to get a stretch in the glutes / external hip rotators. Move in and out of end range. . 7️⃣ Bear Sit Stretch / Breathing 90 seconds. 📝 Knees open. Feet turned out. Prize legs apart to stretch the adductors (inside legs). Focus on slow deep breaths 4 seconds in 4 seconds out. . As always, I would love your feedback about the routine. Thanks for watching, I hope you took part! Enjoy the rest of your weekend🕺 ______ #jackhanrahanfitness  'Smarter training. Superior results' _____ @njspineandwellness #GetBetterFaster  #teamNJSW  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #selfcaresunday  #mobilityflow  - #regrann 
Do this hip opening mobility flow before you squat - it takes less than 3 minutes and combines the best bang for your buck dynamic stretches and activation drills to help you squat better.
.
To see the demonstration video where I coach you through this sequence, check out my blog on the @cellucor website. Link in bio.
.
I appreciate any comments, questions and feedback about this post.
.
Let me know what else you would like to see from me and thanks so much 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 #hipopener #squatbetter #warmup #warmups
Do this hip opening mobility flow before you squat - it takes less than 3 minutes and combines the best bang for your buck dynamic stretches and activation drills to help you squat better. . To see the demonstration video where I coach you through this sequence, check out my blog on the @cellucor website. Link in bio. . I appreciate any comments, questions and feedback about this post. . Let me know what else you would like to see from me and thanks so much 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 #hipopener  #squatbetter  #warmup  #warmups 
#Repost @jackhanrahanfitness

Here’s a demo of how to correctly perform: Over and backs (You can use a dowel also). This is an excellent move to open up the pecs. Use it to:
✅Combat rounded shoulder posture (from all that slumping and phone posture)
✅Prior to upper body training as part of your warm up.

#jackhanrahanfitness 'Smarter training. Superior results'

#cellucor #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself  #everydamnday #mobility #shouldermobility
#Repost  @jackhanrahanfitness Here’s a demo of how to correctly perform: Over and backs (You can use a dowel also). This is an excellent move to open up the pecs. Use it to: ✅Combat rounded shoulder posture (from all that slumping and phone posture) ✅Prior to upper body training as part of your warm up. #jackhanrahanfitness  'Smarter training. Superior results' #cellucor  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #controlyourself  #everydamnday  #mobility  #shouldermobility 
👉Thoracic Spine CARs
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Love thy spine and it will love you. Seriously. All it wants is to move and in return it will grant you freedom from being stiff / achy and allow you to boss life
.
What did you do for your spine today? Remember - joints NEED movement to be healthy #everydamnday
.
Now drop down and give me 10 cat/cows 🤣🕺
_______
🔻🔻🔻
#FunctionalRangeSystems ⠀⠀⠀⠀⠀
#ControlYourself
#mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself  #spinalhealth #spinemobility #backhealth #mobility

#Repost @functionalrangeconditioning
<— visit these guys!
⠀⠀⠀⠀⠀⠀
👉Thoracic Spine CARs ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Love thy spine and it will love you. Seriously. All it wants is to move and in return it will grant you freedom from being stiff / achy and allow you to boss life . What did you do for your spine today? Remember - joints NEED movement to be healthy #everydamnday  . Now drop down and give me 10 cat/cows 🤣🕺 _______ 🔻🔻🔻 #FunctionalRangeSystems  ⠀⠀⠀⠀⠀ #ControlYourself  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #controlyourself  #spinalhealth  #spinemobility  #backhealth  #mobility  #Repost  @functionalrangeconditioning <— visit these guys! ⠀⠀⠀⠀⠀⠀
Here your weekly dose of #selfcare Sunday, a mobility routine you can do from home in less than 10 minutes! (vid sped up x3)
.
Today we’re going to work mostly from the cross legged base as it’s a nice position to open up the hips. If this is uncomfortable, sit on a cushion.
_____
1️⃣ Neck Circles 3 / side.
📝 Draw the biggest circle you  can, leading with the chin.
.
2️⃣ Shoulder Circles 3 / side.
📝 Draw the biggest circle you can with the shoulder: Flex up. Turn the palm down and rotate the arm in. Reach back until you touch the ground. Extend. Turn the palm up and rotate the arm out. Reach up and over.
.
3️⃣ Scapula Circles 3 / side.
📝 Draw the biggest circle you can with the shoulder blade. Reach. Shrug up. Pull the blade back to the spine. Depress the blade down into your back pocket. Repeat.
.
4️⃣ Cat/Cows 10 Reps.
📝 Round the back. Arch / extend the back.
.
5️⃣ Elbow Hinges 10 Reps.
📝 Hands behind head. Pull elbows back and pinch the shoulder blades. Straighten arms to a Y position. Hinge back down and repeat.
.
6️⃣ 90/90 Hip Stretch 5 / Side.
📝 Reach the shoulders forward and tilt the tailbone up to get a stretch in the glutes / external hip rotators. Move in and out of end range.
.
7️⃣ Bear Sit Stretch / Breathing 90 seconds.
📝 Knees open. Feet turned out. Prize legs apart to stretch the adductors (inside legs). Focus on slow deep breaths 4 seconds in 4 seconds out.
.
As always, I would love your feedback about the routine. Thanks for watching, I hope you took part! 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
Here your weekly dose of #selfcare  Sunday, a mobility routine you can do from home in less than 10 minutes! (vid sped up x3) . Today we’re going to work mostly from the cross legged base as it’s a nice position to open up the hips. If this is uncomfortable, sit on a cushion. _____ 1️⃣ Neck Circles 3 / side. 📝 Draw the biggest circle you can, leading with the chin. . 2️⃣ Shoulder Circles 3 / side. 📝 Draw the biggest circle you can with the shoulder: Flex up. Turn the palm down and rotate the arm in. Reach back until you touch the ground. Extend. Turn the palm up and rotate the arm out. Reach up and over. . 3️⃣ Scapula Circles 3 / side. 📝 Draw the biggest circle you can with the shoulder blade. Reach. Shrug up. Pull the blade back to the spine. Depress the blade down into your back pocket. Repeat. . 4️⃣ Cat/Cows 10 Reps. 📝 Round the back. Arch / extend the back. . 5️⃣ Elbow Hinges 10 Reps. 📝 Hands behind head. Pull elbows back and pinch the shoulder blades. Straighten arms to a Y position. Hinge back down and repeat. . 6️⃣ 90/90 Hip Stretch 5 / Side. 📝 Reach the shoulders forward and tilt the tailbone up to get a stretch in the glutes / external hip rotators. Move in and out of end range. . 7️⃣ Bear Sit Stretch / Breathing 90 seconds. 📝 Knees open. Feet turned out. Prize legs apart to stretch the adductors (inside legs). Focus on slow deep breaths 4 seconds in 4 seconds out. . As always, I would love your feedback about the routine. Thanks for watching, I hope you took part! 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 
Video by @jackhanrahanfitness ・・・
Love thy spine and it will love you. Seriously. All it wants is to move and in return it will grant you freedom from being stiff / achy and allow you to boss life
.
What did you do for your spine today? Remember - joints NEED movement to be healthy #everydamnday
.
Now drop down and give me 10 cat/cows 🤣🕺
_______
#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 #mobility
Video by @jackhanrahanfitness ・・・ Love thy spine and it will love you. Seriously. All it wants is to move and in return it will grant you freedom from being stiff / achy and allow you to boss life . What did you do for your spine today? Remember - joints NEED movement to be healthy #everydamnday  . Now drop down and give me 10 cat/cows 🤣🕺 _______ #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  #mobility 
This is how you properly do the pass-thru. 
Shoulder blades pulled down and no bending of the elbows. 
Ribcage flush/down/not flared. 
#personaltrainer #sacramento #weare24 #24hourfitness 
#Repost @jackhanrahanfitness with @get_repost
・・・
Here’s a demo of how to correctly perform: Over and backs (You can use a dowel also).
.
This is an excellent move to open up the pecs. Use it to:
✅Combat rounded shoulder posture (from all that slumping and phone posture)
✅Prior to upper body training as part of your warm up (yes this makes the cut in my warm up ebook).
.
This video is part of blog I did for @cellucor titled “3 mobilty exercises for rounded shoulders” Link in bio for the full video.
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#cellucor #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself  #everydamnday #mobility #shouldermobility
This is how you properly do the pass-thru. Shoulder blades pulled down and no bending of the elbows. Ribcage flush/down/not flared. #personaltrainer  #sacramento  #weare24  #24hourfitness  #Repost  @jackhanrahanfitness with @get_repost ・・・ Here’s a demo of how to correctly perform: Over and backs (You can use a dowel also). . This is an excellent move to open up the pecs. Use it to: ✅Combat rounded shoulder posture (from all that slumping and phone posture) ✅Prior to upper body training as part of your warm up (yes this makes the cut in my warm up ebook). . This video is part of blog I did for @cellucor titled “3 mobilty exercises for rounded shoulders” Link in bio for the full video. _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #cellucor  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #controlyourself  #everydamnday  #mobility  #shouldermobility 
Desk bound? ⁣
⁣
A common issue seen in many individuals today is EXTREMELY tight hip flexors.⁣
⁣
When you sit down for extended periods of time, the hip flexors (particularly the psoas major) is contracted and placed in a shortened position. ⁣
⁣
Over time this will lead to lack of hip mobility and weakened glutes.⁣
⁣
This is a process known as reciprocal inhibition. ⁣
⁣
The kneeling hip flexor stretch is a vital exercise for anyone who sits down for extended periods of time. ⁣
⁣
Key steps when performing this stretch...⁣
⁣
1. Get into a kneeling lunge position, and make sure your knee is aligned with your ankle. ⁣
⁣
2. Place one hand on your hip and use the hand on the same side of whichever leg is extended behind you to grab your ankle and pull that heel to your glute. ⁣
⁣
3. Make sure you’re squeezing your glutes forward while you lean about 15 degrees forward into the lunging leg. This will ensure you’re stretching the hip flexor complex properly.⁣
⁣
4. Hold this stretch for 15-20 seconds then repeat on the opposite leg. ⁣
⁣
⁣
Hope this helps! ⁣
⁣
I’ll have more on strengthening the glutes after lengthening the hip flexor complex soon...⁣
⁣
#movewell #moveoften #hipflexorstretch #anteriorpelvictilt #fitcommunity #glutes⁣
#mobility #mobilitytraining #movementprep  #liftersneedmobility #correctiveexercise #psoas #hipsdontlie #intentionalmovement #functionalmovement #gotillyougrow #fitness  #prehab #movebetter
Desk bound? ⁣ ⁣ A common issue seen in many individuals today is EXTREMELY tight hip flexors.⁣ ⁣ When you sit down for extended periods of time, the hip flexors (particularly the psoas major) is contracted and placed in a shortened position. ⁣ ⁣ Over time this will lead to lack of hip mobility and weakened glutes.⁣ ⁣ This is a process known as reciprocal inhibition. ⁣ ⁣ The kneeling hip flexor stretch is a vital exercise for anyone who sits down for extended periods of time. ⁣ ⁣ Key steps when performing this stretch...⁣ ⁣ 1. Get into a kneeling lunge position, and make sure your knee is aligned with your ankle. ⁣ ⁣ 2. Place one hand on your hip and use the hand on the same side of whichever leg is extended behind you to grab your ankle and pull that heel to your glute. ⁣ ⁣ 3. Make sure you’re squeezing your glutes forward while you lean about 15 degrees forward into the lunging leg. This will ensure you’re stretching the hip flexor complex properly.⁣ ⁣ 4. Hold this stretch for 15-20 seconds then repeat on the opposite leg. ⁣ ⁣ ⁣ Hope this helps! ⁣ ⁣ I’ll have more on strengthening the glutes after lengthening the hip flexor complex soon...⁣ ⁣ #movewell  #moveoften  #hipflexorstretch  #anteriorpelvictilt  #fitcommunity  #glutes ⁣ #mobility  #mobilitytraining  #movementprep  #liftersneedmobility  #correctiveexercise  #psoas  #hipsdontlie  #intentionalmovement  #functionalmovement  #gotillyougrow  #fitness  #prehab  #movebetter 
Here’s a demo of how to correctly perform: Over and backs (You can use a dowel also).
.
This is an excellent move to open up the pecs. Use it to:
✅Combat rounded shoulder posture (from all that slumping and phone posture)
✅Prior to upper body training as part of your warm up (yes this makes the cut in my warm up ebook).
.
This video is part of blog I did for @cellucor titled “3 mobilty exercises for rounded shoulders” Link in bio for the full video.
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#cellucor #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself  #everydamnday #mobility #shouldermobility
Here’s a demo of how to correctly perform: Over and backs (You can use a dowel also). . This is an excellent move to open up the pecs. Use it to: ✅Combat rounded shoulder posture (from all that slumping and phone posture) ✅Prior to upper body training as part of your warm up (yes this makes the cut in my warm up ebook). . This video is part of blog I did for @cellucor titled “3 mobilty exercises for rounded shoulders” Link in bio for the full video. _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #cellucor  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #controlyourself  #everydamnday  #mobility  #shouldermobility 
#Repost @jackhanrahanfitness with @download_repost
・・・
Today I filmed 60 videos for my weight training warm up ebook - a 4 phase system that takes just 10 minutes to prep your body for exercise...ensuring that you CRUSH YOUR WORKOUTS every time!
.
Here’s me demonstrating soft tissue release for the hip flexor. We’re hunting for a tender spot and then honing in with small oscillations back and fourth for 30-60 seconds until the tenderness subsides.
.
As I explain in the ebook - soft tissue release is an optional phase 1. However, a very small dose can have profound effects by releasing ‘neurologically locked’ muscle tension. This can instantly improve range of motion so the tissues are better prepared for phase 2, 3 and 4.
.
This is a systemic approach to warming up - no more random BS that does nothing but waste time. I’m going to provide you with a full blueprint, video libraries and pre-made warm up routines for the common lifts - you’ll never have to think about how to warm up again!
.
If you have any questions about this video or the ebook - please fire away and thanks for watching 🙏
______
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself  #everydamnday
#selfcare #softtissuerelease #smr #selfmyofascialrelease #foamroller #foamrolling #hipflexors
#Repost  @jackhanrahanfitness with @download_repost ・・・ Today I filmed 60 videos for my weight training warm up ebook - a 4 phase system that takes just 10 minutes to prep your body for exercise...ensuring that you CRUSH YOUR WORKOUTS every time! . Here’s me demonstrating soft tissue release for the hip flexor. We’re hunting for a tender spot and then honing in with small oscillations back and fourth for 30-60 seconds until the tenderness subsides. . As I explain in the ebook - soft tissue release is an optional phase 1. However, a very small dose can have profound effects by releasing ‘neurologically locked’ muscle tension. This can instantly improve range of motion so the tissues are better prepared for phase 2, 3 and 4. . This is a systemic approach to warming up - no more random BS that does nothing but waste time. I’m going to provide you with a full blueprint, video libraries and pre-made warm up routines for the common lifts - you’ll never have to think about how to warm up again! . If you have any questions about this video or the ebook - please fire away and thanks for watching 🙏 ______ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  #everydamnday  #selfcare  #softtissuerelease  #smr  #selfmyofascialrelease  #foamroller  #foamrolling  #hipflexors 
Today I filmed 60 videos for my weight training warm up ebook - a 4 phase system that takes just 10 minutes to prep your body for exercise...ensuring that you CRUSH YOUR WORKOUTS every time!
.
Here’s me demonstrating soft tissue release for the hip flexor. We’re hunting for a tender spot and then honing in with small oscillations back and fourth for 30-60 seconds until the tenderness subsides.
.
As I explain in the ebook - soft tissue release is an optional phase 1. However, a very small dose can have profound effects by releasing ‘neurologically locked’ muscle tension. This can instantly improve range of motion so the tissues are better prepared for phase 2, 3 and 4.
.
This is a systemic approach to warming up - no more random BS that does nothing but waste time. I’m going to provide you with a full blueprint, video libraries and pre-made warm up routines for the common lifts - you’ll never have to think about how to warm up again!
.
If you have any questions about this video or the ebook - please fire away and thanks for watching 🙏
______
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself  #everydamnday
#selfcare #softtissuerelease #smr #selfmyofascialrelease #foamroller #foamrolling #hipflexors
Today I filmed 60 videos for my weight training warm up ebook - a 4 phase system that takes just 10 minutes to prep your body for exercise...ensuring that you CRUSH YOUR WORKOUTS every time! . Here’s me demonstrating soft tissue release for the hip flexor. We’re hunting for a tender spot and then honing in with small oscillations back and fourth for 30-60 seconds until the tenderness subsides. . As I explain in the ebook - soft tissue release is an optional phase 1. However, a very small dose can have profound effects by releasing ‘neurologically locked’ muscle tension. This can instantly improve range of motion so the tissues are better prepared for phase 2, 3 and 4. . This is a systemic approach to warming up - no more random BS that does nothing but waste time. I’m going to provide you with a full blueprint, video libraries and pre-made warm up routines for the common lifts - you’ll never have to think about how to warm up again! . If you have any questions about this video or the ebook - please fire away and thanks for watching 🙏 ______ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  #everydamnday  #selfcare  #softtissuerelease  #smr  #selfmyofascialrelease  #foamroller  #foamrolling  #hipflexors 
@jackhanrahanfitness
Love thy spine and it will love you. Seriously. All it wants is to move and in return it will grant you freedom from being stiff / achy and allow you to boss life
.
What did you do for your spine today? Remember - joints NEED movement to be healthy #everydamnday
.
Now drop down and give me 10 cat/cows 🤣🕺
_______
#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 #mobility
@jackhanrahanfitness Love thy spine and it will love you. Seriously. All it wants is to move and in return it will grant you freedom from being stiff / achy and allow you to boss life . What did you do for your spine today? Remember - joints NEED movement to be healthy #everydamnday  . Now drop down and give me 10 cat/cows 🤣🕺 _______ #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  #mobility 
Good Morning Wednesday !
A lot of you ask me for a stretch/mobility flow. Here it goes ! This is particularly one of my favorites! ... #Repost @jackhanrahanfitness ・・・
As promised - here’s your weekly mobility routine. Enjoy!
.
🔹Bear sit neck circles
📝 Sit up tall. Knees out. Feet out. Draw circles leading with the chin.
🔹Bear sit internal rotation
📝 Drive knee onwards keeping butt down.
🔹Butterfly to bear sit hovers
📝 Start in butterfly, clear a block or shoe and place foot down in bear sit position. Return and repeat.
🔹Hip extension
📝 All 4’s. Heel up to sky. Keeping core engaged and spine rigid.
🔹Segmental cat camel
📝 Start with a rounded back. Extend spine from hips to neck and reverse the motion.
🔹Scapula circles
📝 Perform circular motions of the shoulder blades on the rib cage.
🔹Elbow hinges
📝 Hands behind head. Punch blades and elbows back. Flex and straighten arms.
🔹Diaphragm breathing 📝 4 seconds inhale. 4 seconds exhale.
______
#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 Morning Wednesday ! A lot of you ask me for a stretch/mobility flow. Here it goes ! This is particularly one of my favorites! ... #Repost  @jackhanrahanfitness ・・・ As promised - here’s your weekly mobility routine. Enjoy! . 🔹Bear sit neck circles 📝 Sit up tall. Knees out. Feet out. Draw circles leading with the chin. 🔹Bear sit internal rotation 📝 Drive knee onwards keeping butt down. 🔹Butterfly to bear sit hovers 📝 Start in butterfly, clear a block or shoe and place foot down in bear sit position. Return and repeat. 🔹Hip extension 📝 All 4’s. Heel up to sky. Keeping core engaged and spine rigid. 🔹Segmental cat camel 📝 Start with a rounded back. Extend spine from hips to neck and reverse the motion. 🔹Scapula circles 📝 Perform circular motions of the shoulder blades on the rib cage. 🔹Elbow hinges 📝 Hands behind head. Punch blades and elbows back. Flex and straighten arms. 🔹Diaphragm breathing 📝 4 seconds inhale. 4 seconds exhale. ______ #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 
Seriously though, drop down and give me 10 cat/cows 🕺. Train smarter. Live better. #hendrixtraining #Repost @functionalrangeconditioning with @get_repost
・・・
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FRCms & Kinstretch Instructor @jackhanrahanfitness
#FunctionalRangeSystems
・・・
👉Thoracic Spine CARs
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Love thy spine and it will love you. Seriously. All it wants is to move and in return it will grant you freedom from being stiff / achy and allow you to boss life
.
What did you do for your spine today? Remember - joints NEED movement to be healthy #everydamnday
.
Now drop down and give me 10 cat/cows 🤣🕺
_______
🔻🔻🔻
#FunctionalRangeSystems ⠀⠀⠀⠀⠀⠀⠀
#FunctionalRangeConditioning
#FRCms
#ControlYourself
#JointHealth
#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 #mobility
Seriously though, drop down and give me 10 cat/cows 🕺. Train smarter. Live better. #hendrixtraining  #Repost  @functionalrangeconditioning with @get_repost ・・・ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ FRCms & Kinstretch Instructor @jackhanrahanfitness #FunctionalRangeSystems  ・・・ 👉Thoracic Spine CARs ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Love thy spine and it will love you. Seriously. All it wants is to move and in return it will grant you freedom from being stiff / achy and allow you to boss life . What did you do for your spine today? Remember - joints NEED movement to be healthy #everydamnday  . Now drop down and give me 10 cat/cows 🤣🕺 _______ 🔻🔻🔻 #FunctionalRangeSystems  ⠀⠀⠀⠀⠀⠀⠀ #FunctionalRangeConditioning  #FRCms  #ControlYourself  #JointHealth  #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  #mobility 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FRCms & Kinstretch Instructor @jackhanrahanfitness
#FunctionalRangeSystems
・・・
👉Thoracic Spine CARs
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Love thy spine and it will love you. Seriously. All it wants is to move and in return it will grant you freedom from being stiff / achy and allow you to boss life
.
What did you do for your spine today? Remember - joints NEED movement to be healthy #everydamnday
.
Now drop down and give me 10 cat/cows 🤣🕺
_______
🔻🔻🔻
#FunctionalRangeSystems ⠀⠀⠀⠀⠀⠀⠀
#FunctionalRangeConditioning
#FRCms
#ControlYourself
#JointHealth
#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 #mobility
⠀⠀⠀⠀⠀⠀⠀⠀⠀ FRCms & Kinstretch Instructor @jackhanrahanfitness #FunctionalRangeSystems  ・・・ 👉Thoracic Spine CARs ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Love thy spine and it will love you. Seriously. All it wants is to move and in return it will grant you freedom from being stiff / achy and allow you to boss life . What did you do for your spine today? Remember - joints NEED movement to be healthy #everydamnday  . Now drop down and give me 10 cat/cows 🤣🕺 _______ 🔻🔻🔻 #FunctionalRangeSystems  ⠀⠀⠀⠀⠀⠀⠀ #FunctionalRangeConditioning  #FRCms  #ControlYourself  #JointHealth  #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  #mobility 
Love thy spine and it will love you. Seriously. All it wants is to move and in return it will grant you freedom from being stiff / achy and allow you to boss life
.
What did you do for your spine today? Remember - joints NEED movement to be healthy #everydamnday
.
Now drop down and give me 10 cat/cows 🤣🕺
_______
#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 #mobility
Love thy spine and it will love you. Seriously. All it wants is to move and in return it will grant you freedom from being stiff / achy and allow you to boss life . What did you do for your spine today? Remember - joints NEED movement to be healthy #everydamnday  . Now drop down and give me 10 cat/cows 🤣🕺 _______ #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  #mobility 
Facepull your way to healthy pain-free shoulders by @jackhanrahanfitness l
・・・
The prone Facepull.
.
It does wonders to:
✅ Correct muscle imbalances.
✅ Improve shoulder stability.
✅ Combat rounded shoulder posture.
.
📝 Coaching Notes:
🔹Lay prone on a high incline bench and set the rope at a low attachment point.
🔹Brace abs and squeeze glutes to stabilize the back.
🔹Take an overhand grip and pull up to your chin.
🔹Elbows should flare out, biceps turn up and shoulder blade squeeze together.
🔹Keep chest in contact with bench. You can arch a little but not excessively. If you do, you WILL NOT get a solid contraction in the muscles we’re trying to target.
.
👌🙏 #movebetter #mobility #liftersneedmobility #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete  #shouldermobility #shoulderhealth #bodybuilding #mma #bjj #mobilitywod #pilates #yoga #crossfit #powerlifting #functionalbodybuilding #painfreetraining #shoulderpain #facepulls
Facepull your way to healthy pain-free shoulders by @jackhanrahanfitness l ・・・ The prone Facepull. . It does wonders to: ✅ Correct muscle imbalances. ✅ Improve shoulder stability. ✅ Combat rounded shoulder posture. . 📝 Coaching Notes: 🔹Lay prone on a high incline bench and set the rope at a low attachment point. 🔹Brace abs and squeeze glutes to stabilize the back. 🔹Take an overhand grip and pull up to your chin. 🔹Elbows should flare out, biceps turn up and shoulder blade squeeze together. 🔹Keep chest in contact with bench. You can arch a little but not excessively. If you do, you WILL NOT get a solid contraction in the muscles we’re trying to target. . 👌🙏 #movebetter  #mobility  #liftersneedmobility  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #shouldermobility  #shoulderhealth  #bodybuilding  #mma  #bjj  #mobilitywod  #pilates  #yoga  #crossfit  #powerlifting  #functionalbodybuilding  #painfreetraining  #shoulderpain  #facepulls 
Wall slides are a great mobility/activation drill to perform prior to vertical plane movements like pull ups, pull downs and overhead presses.
.
Try performing this movement with cross legs. It prevents the low back from arching because the hips are locked in place - keeping form more honest.
.
Coaching Notes
🔹Butt against the wall, legs crossed - low back should be flush with the wall.
🔹Brace abs.
🔹Press the back of the forearms and hands against the wall (make your best effort) with the upper arms perpendicular to the body.
🔹Straighten arms overhead while exhaling through pursed lips.
🔹Pull the elbows down by engaging your lats (like a behind neck shoulder press) while inhaling.
🔹2 rounds of 10 reps 👌
.
If you can’t keep your forearms completely flush with the wall - wide grip pull ups and pull downs are OUT. You will have to compensate to perform them and you will damage tissues with every rep. Always work within your movement capacity 💪
_______
Repost @jackhanrahanfitness #jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday #mobility #shouldermobility #thegrindlife #tgl #humfittohindiafit #fitindia
Wall slides are a great mobility/activation drill to perform prior to vertical plane movements like pull ups, pull downs and overhead presses. . Try performing this movement with cross legs. It prevents the low back from arching because the hips are locked in place - keeping form more honest. . Coaching Notes 🔹Butt against the wall, legs crossed - low back should be flush with the wall. 🔹Brace abs. 🔹Press the back of the forearms and hands against the wall (make your best effort) with the upper arms perpendicular to the body. 🔹Straighten arms overhead while exhaling through pursed lips. 🔹Pull the elbows down by engaging your lats (like a behind neck shoulder press) while inhaling. 🔹2 rounds of 10 reps 👌 . If you can’t keep your forearms completely flush with the wall - wide grip pull ups and pull downs are OUT. You will have to compensate to perform them and you will damage tissues with every rep. Always work within your movement capacity 💪 _______ Repost @jackhanrahanfitness #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #mobility  #shouldermobility  #thegrindlife  #tgl  #humfittohindiafit  #fitindia 
Today’s #Selfcare Sunday is a nice little mobility sequence for the spine which takes just 5 minutes to perform!
.
1️⃣ Quadruped neck circles.
📝Draw slow smooth circles leading with the chin. 
2️⃣ Thoracic cat/camel
📝Rock back onto your heels to lock out the lumbar spine. Perform a cat/camel for the mid back.
3️⃣ Lumbar cat/camel
📝 Go onto your forearms with the crown of your head in contact with the ground. This locks the upper back so you can perform cat/camels focusing on the lumbar spine.
4️⃣ Arm thread
📝Quadruped position. Slide your arm underneath the other and keep reaching until the same side shoulder touches the ground. This works thoracic rotation.
5️⃣T-spine rotation.
📝Sit back on your heels. Stabilizing arm should be pressed firmly into ground. Opposite hand behind head. Pull the elbow back to rotate through the upper back.
.
Get this done, drop a like and a comment to 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  #everydamnday
#selfcare #selfcaresunday #mobilityflow
Today’s #Selfcare  Sunday is a nice little mobility sequence for the spine which takes just 5 minutes to perform! . 1️⃣ Quadruped neck circles. 📝Draw slow smooth circles leading with the chin. 2️⃣ Thoracic cat/camel 📝Rock back onto your heels to lock out the lumbar spine. Perform a cat/camel for the mid back. 3️⃣ Lumbar cat/camel 📝 Go onto your forearms with the crown of your head in contact with the ground. This locks the upper back so you can perform cat/camels focusing on the lumbar spine. 4️⃣ Arm thread 📝Quadruped position. Slide your arm underneath the other and keep reaching until the same side shoulder touches the ground. This works thoracic rotation. 5️⃣T-spine rotation. 📝Sit back on your heels. Stabilizing arm should be pressed firmly into ground. Opposite hand behind head. Pull the elbow back to rotate through the upper back. . Get this done, drop a like and a comment to 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  #everydamnday  #selfcare  #selfcaresunday  #mobilityflow 
Wall slides are a great mobility/activation drill to perform prior to vertical plane movements like pull ups, pull downs and overhead presses.
.
Try performing this movement with cross legs. It prevents the low back from arching because the hips are locked in place - keeping form more honest.
.
Coaching Notes
🔹Butt against the wall, legs crossed - low back should be flush with the wall.
🔹Brace abs.
🔹Press the back of the forearms and hands against the wall (make your best effort) with the upper arms perpendicular to the body.
🔹Straighten arms overhead while exhaling through pursed lips.
🔹Pull the elbows down by engaging your lats (like a behind neck shoulder press) while inhaling.
🔹2 rounds of 10 reps 👌
.
If you can’t keep your forearms completely flush with the wall - wide grip pull ups and pull downs are OUT. You will have to compensate to perform them and you will damage tissues with every rep. Always work within your movement capacity 💪
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday #mobility #shouldermobility
Wall slides are a great mobility/activation drill to perform prior to vertical plane movements like pull ups, pull downs and overhead presses. . Try performing this movement with cross legs. It prevents the low back from arching because the hips are locked in place - keeping form more honest. . Coaching Notes 🔹Butt against the wall, legs crossed - low back should be flush with the wall. 🔹Brace abs. 🔹Press the back of the forearms and hands against the wall (make your best effort) with the upper arms perpendicular to the body. 🔹Straighten arms overhead while exhaling through pursed lips. 🔹Pull the elbows down by engaging your lats (like a behind neck shoulder press) while inhaling. 🔹2 rounds of 10 reps 👌 . If you can’t keep your forearms completely flush with the wall - wide grip pull ups and pull downs are OUT. You will have to compensate to perform them and you will damage tissues with every rep. Always work within your movement capacity 💪 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #mobility  #shouldermobility 
Little snippet of my mobility training today. Supplementing this into my training has been an honest game changer. I move better. I feel better. I train better. I have zero aches and pains.
.
If you find yourself arbitrarily stretching and doing “mobility flows” without tangible results...it’s because it’s all too passive and fluffy. Proper mobility training is significantly more active. Its systematic and it’s hard work.
.
If you’re central London based and want a mobility assessment followed by 1-1 bespoke mobility training that actually works: shoot me an email at: Jack@jackhanrahanfitness.com
.
I would love to work with you🕺
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #jointhealth #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #hipmobility @perform_better #thirdspace
Little snippet of my mobility training today. Supplementing this into my training has been an honest game changer. I move better. I feel better. I train better. I have zero aches and pains. . If you find yourself arbitrarily stretching and doing “mobility flows” without tangible results...it’s because it’s all too passive and fluffy. Proper mobility training is significantly more active. Its systematic and it’s hard work. . If you’re central London based and want a mobility assessment followed by 1-1 bespoke mobility training that actually works: shoot me an email at: Jack@jackhanrahanfitness.com . I would love to work with you🕺 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #jointhealth  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #hipmobility  @perform_better #thirdspace 
Do this mobility drill before any overhead work. It will:
✅Mobilize the mid back.
✅ Lengthen all the tissues that can limit overhead mobility such as the lats and tricep long head.
.
Talk about bang for your buck!
.
✅ How it’s done.
➖Sit on your knees with elbows on a bench, interlacing fingers.
➖Start in a rounded back position.
➖Sit the hips back while driving the elbows up. Also think about your sternum being pulled the floor.
➖Exhale as you do this.
➖To come back up, shoot the hips forward while pressing elbows into the bench and round the upper back.
➖With each rep, try to sink a bit deeper into the stretch.
➖Repeat for 10 reps.
.
This movement is a staple in my overhead warm up routine.
.
Full Ebook with instructional videos and routines coming VERY soon 💪
_______
#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 #shouldermobility
Do this mobility drill before any overhead work. It will: ✅Mobilize the mid back. ✅ Lengthen all the tissues that can limit overhead mobility such as the lats and tricep long head. . Talk about bang for your buck! . ✅ How it’s done. ➖Sit on your knees with elbows on a bench, interlacing fingers. ➖Start in a rounded back position. ➖Sit the hips back while driving the elbows up. Also think about your sternum being pulled the floor. ➖Exhale as you do this. ➖To come back up, shoot the hips forward while pressing elbows into the bench and round the upper back. ➖With each rep, try to sink a bit deeper into the stretch. ➖Repeat for 10 reps. . This movement is a staple in my overhead warm up routine. . Full Ebook with instructional videos and routines coming VERY soon 💪 _______ #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  #shouldermobility 
#Repost @jackhanrahanfitness
・・・
As promised - here’s your weekly mobility routine. Enjoy!
.
🔹Bear sit neck circles
📝 Sit up tall. Knees out. Feet out. Draw circles leading with the chin.
🔹Bear sit internal rotation
📝 Drive knee onwards keeping butt down.
🔹Butterfly to bear sit hovers
📝 Start in butterfly, clear a block or shoe and place foot down in bear sit position. Return and repeat.
🔹Hip extension
📝 All 4’s. Heel up to sky. Keeping core engaged and spine rigid.
🔹Segmental cat camel
📝 Start with a rounded back. Extend spine from hips to neck and reverse the motion.
🔹Scapula circles
📝 Perform circular motions of the shoulder blades on the rib cage.
🔹Elbow hinges
📝 Hands behind head. Punch blades and elbows back. Flex and straighten arms.
🔹Diaphragm breathing 📝 4 seconds inhale. 4 seconds exhale.
______
#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 ・・・ As promised - here’s your weekly mobility routine. Enjoy! . 🔹Bear sit neck circles 📝 Sit up tall. Knees out. Feet out. Draw circles leading with the chin. 🔹Bear sit internal rotation 📝 Drive knee onwards keeping butt down. 🔹Butterfly to bear sit hovers 📝 Start in butterfly, clear a block or shoe and place foot down in bear sit position. Return and repeat. 🔹Hip extension 📝 All 4’s. Heel up to sky. Keeping core engaged and spine rigid. 🔹Segmental cat camel 📝 Start with a rounded back. Extend spine from hips to neck and reverse the motion. 🔹Scapula circles 📝 Perform circular motions of the shoulder blades on the rib cage. 🔹Elbow hinges 📝 Hands behind head. Punch blades and elbows back. Flex and straighten arms. 🔹Diaphragm breathing 📝 4 seconds inhale. 4 seconds exhale. ______ #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 
As promised - here’s your weekly mobility routine. Enjoy!
.
🔹Bear sit neck circles
📝 Sit up tall. Knees out. Feet out. Draw circles leading with the chin.
🔹Bear sit internal rotation
📝 Drive knee onwards keeping butt down.
🔹Butterfly to bear sit hovers
📝 Start in butterfly, clear a block or shoe and place foot down in bear sit position. Return and repeat.
🔹Hip extension
📝 All 4’s. Heel up to sky. Keeping core engaged and spine rigid.
🔹Segmental cat camel
📝 Start with a rounded back. Extend spine from hips to neck and reverse the motion.
🔹Scapula circles
📝 Perform circular motions of the shoulder blades on the rib cage.
🔹Elbow hinges
📝 Hands behind head. Punch blades and elbows back. Flex and straighten arms.
🔹Diaphragm breathing 📝 4 seconds inhale. 4 seconds exhale.
______
#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
As promised - here’s your weekly mobility routine. Enjoy! . 🔹Bear sit neck circles 📝 Sit up tall. Knees out. Feet out. Draw circles leading with the chin. 🔹Bear sit internal rotation 📝 Drive knee onwards keeping butt down. 🔹Butterfly to bear sit hovers 📝 Start in butterfly, clear a block or shoe and place foot down in bear sit position. Return and repeat. 🔹Hip extension 📝 All 4’s. Heel up to sky. Keeping core engaged and spine rigid. 🔹Segmental cat camel 📝 Start with a rounded back. Extend spine from hips to neck and reverse the motion. 🔹Scapula circles 📝 Perform circular motions of the shoulder blades on the rib cage. 🔹Elbow hinges 📝 Hands behind head. Punch blades and elbows back. Flex and straighten arms. 🔹Diaphragm breathing 📝 4 seconds inhale. 4 seconds exhale. ______ #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 
Mobility training is hard AF and the least sexy modality on the planet. So why do I do it?
.
I TRAIN my joints to be mobile, healthy and resilient ‘AS FUCK’ so that I can:
🔹Be really good at crushing weights and doing exercise that I enjoy.
🔹Be a functional and active human being.
🔹Live a pain-free life.
.
It’s important to always review the WHY behind your training. To attach meaning to it.
.
It keeps you motivated and makes good habits stick.
.
What’s your motivation behind what you’re doing in the gym?
_____
#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 @perform_better #shouldermobility #shoulderpain #painfreetraining
Mobility training is hard AF and the least sexy modality on the planet. So why do I do it? . I TRAIN my joints to be mobile, healthy and resilient ‘AS FUCK’ so that I can: 🔹Be really good at crushing weights and doing exercise that I enjoy. 🔹Be a functional and active human being. 🔹Live a pain-free life. . It’s important to always review the WHY behind your training. To attach meaning to it. . It keeps you motivated and makes good habits stick. . What’s your motivation behind what you’re doing in the gym? _____ #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  @perform_better #shouldermobility  #shoulderpain  #painfreetraining 
Great Post from @jackhanrahanfitness  Mobility is key. Give him a follow for excellent content

Here’s your weekly dose of #selfcare Sunday. Today we have a simple 6 move routine - 4 stretches followed by 2 dynamic movements that offer great bang for your buck, targeting multiple joints. Enjoy!
_____
1️⃣ Hip Flexor Stretch.
📝 Flex the foot to butt either by holding it or proping up on a sofa behind you. Tuck the hips, brace the abs and hold.
.
2️⃣ Hamstring Stretch.
📝 Slight bend in the front knee, hips back and tilt the tailbone up to create the stretch. Hold.
.
3️⃣ M Stretch.
📝 M position. Lift chest and bend the elbows slightly. This should stretch the pecs and biceps.
.
4️⃣ Adductor Stretch / Childs pose.
📝 Wide knees. Sit the hips back and drop the chest to the ground with straight arms.
.
5️⃣ Upward / Downward Dog.
📝 Plank position - transition in and out of upward / downward dog.
.
6️⃣ Tripod Reach.
📝 Bridge up the hips by pressing heels into the ground, keeping the grounded arm straight. Reach overhead.
.
As always, I would love your feedback about the routine. Thanks for watching and I hope you took part! 🕺
______
#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
Great Post from @jackhanrahanfitness Mobility is key. Give him a follow for excellent content Here’s your weekly dose of #selfcare  Sunday. Today we have a simple 6 move routine - 4 stretches followed by 2 dynamic movements that offer great bang for your buck, targeting multiple joints. Enjoy! _____ 1️⃣ Hip Flexor Stretch. 📝 Flex the foot to butt either by holding it or proping up on a sofa behind you. Tuck the hips, brace the abs and hold. . 2️⃣ Hamstring Stretch. 📝 Slight bend in the front knee, hips back and tilt the tailbone up to create the stretch. Hold. . 3️⃣ M Stretch. 📝 M position. Lift chest and bend the elbows slightly. This should stretch the pecs and biceps. . 4️⃣ Adductor Stretch / Childs pose. 📝 Wide knees. Sit the hips back and drop the chest to the ground with straight arms. . 5️⃣ Upward / Downward Dog. 📝 Plank position - transition in and out of upward / downward dog. . 6️⃣ Tripod Reach. 📝 Bridge up the hips by pressing heels into the ground, keeping the grounded arm straight. Reach overhead. . As always, I would love your feedback about the routine. Thanks for watching and I hope you took part! 🕺 ______ #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. Today we have a simple 6 move routine - 4 stretches followed by 2 dynamic movements that offer great bang for your buck, targeting multiple joints. Enjoy!
_____
1️⃣ Hip Flexor Stretch.
📝 Flex the foot to butt either by holding it or proping up on a sofa behind you. Tuck the hips, brace the abs and hold.
.
2️⃣ Hamstring Stretch.
📝 Slight bend in the front knee, hips back and tilt the tailbone up to create the stretch. Hold.
.
3️⃣ M Stretch.
📝 M position. Lift chest and bend the elbows slightly. This should stretch the pecs and biceps.
.
4️⃣ Adductor Stretch / Childs pose.
📝 Wide knees. Sit the hips back and drop the chest to the ground with straight arms.
.
5️⃣ Upward / Downward Dog.
📝 Plank position - transition in and out of upward / downward dog.
.
6️⃣ Tripod Reach.
📝 Bridge up the hips by pressing heels into the ground, keeping the grounded arm straight. Reach overhead.
.
As always, I would love your feedback about the routine. Thanks for watching and I hope you took part! 🕺
______
#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. Today we have a simple 6 move routine - 4 stretches followed by 2 dynamic movements that offer great bang for your buck, targeting multiple joints. Enjoy! _____ 1️⃣ Hip Flexor Stretch. 📝 Flex the foot to butt either by holding it or proping up on a sofa behind you. Tuck the hips, brace the abs and hold. . 2️⃣ Hamstring Stretch. 📝 Slight bend in the front knee, hips back and tilt the tailbone up to create the stretch. Hold. . 3️⃣ M Stretch. 📝 M position. Lift chest and bend the elbows slightly. This should stretch the pecs and biceps. . 4️⃣ Adductor Stretch / Childs pose. 📝 Wide knees. Sit the hips back and drop the chest to the ground with straight arms. . 5️⃣ Upward / Downward Dog. 📝 Plank position - transition in and out of upward / downward dog. . 6️⃣ Tripod Reach. 📝 Bridge up the hips by pressing heels into the ground, keeping the grounded arm straight. Reach overhead. . As always, I would love your feedback about the routine. Thanks for watching and I hope you took part! 🕺 ______ #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 
Spine, hip and shoulder love with the @stickmobility today.
.
I love a good movement flow. It’s fun. It’s meditative. It’s human - it connects you to your body and it feels damn good.
.
If you have any mobility questions you want answered: tight hamstring, how to foam roll the lats, whatever it might be, drop a comment below. I’ll be filming a few bits over the weekend. Have a good one 💪
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself #everydamnday
#selfcare #mobilityflow @perform_better
Spine, hip and shoulder love with the @stickmobility today. . I love a good movement flow. It’s fun. It’s meditative. It’s human - it connects you to your body and it feels damn good. . If you have any mobility questions you want answered: tight hamstring, how to foam roll the lats, whatever it might be, drop a comment below. I’ll be filming a few bits over the weekend. Have a good one 💪 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  #everydamnday  #selfcare  #mobilityflow  @perform_better
Had the pleasure of working on @ethans_journey_2012 today 💪🏽
.
Today we worked on some scapula issues, elbow, and shoulder pain as well as helping him get rid of his migraines due to tight traps 👨🏽‍🏫
.
Like I said I’m here to help, anyone struggling with pain on a daily basis just know there is a solution and a reason for your pain 🤷🏽‍♂️
.
Thanks for all the love and support everyone, hope work with all of you one day ✌🏽🧠
Had the pleasure of working on @ethans_journey_2012 today 💪🏽 . Today we worked on some scapula issues, elbow, and shoulder pain as well as helping him get rid of his migraines due to tight traps 👨🏽‍🏫 . Like I said I’m here to help, anyone struggling with pain on a daily basis just know there is a solution and a reason for your pain 🤷🏽‍♂️ . Thanks for all the love and support everyone, hope work with all of you one day ✌🏽🧠
If you’re chasing that overhead mobility by yanking on bands and stretching the lats - you’ll never improve it.
.
Why? Because Mobility (active range of motion) is the product of both flexibility and end range strength.
.
So here’s a great end range strength exercise to do just that! Trust me, it’s way harder than it looks and you might not be ready for it if you lack the prerequisite passive range of motion (flexibility).
.
✅How it’s done.
🔹Grab a dowel just outside shoulder width.
🔹Fill belly with air and brace abs
🔹Pack the shoulder blades and lift arms.
🔹Pull the bar overhead and contract your lats (just like doing behind the neck presses).
🔹Straighten arms and reach.
🔹Wrists should be straight throughout.
🔹Repeat for desired reps - this is just a specialized strength exercise so build up accordingly.
.
✅ Programming.
🔹Stand alone strength exercise to improve overhead mobility.
🔹Activation drill before overhead work.
______
Comment. Share. Tag a friend. Thanks for watching 🙏
______
'Smarter training. Superior results' #jackhanrahanfitness
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare  #shouldermobility #shoulderhealth
If you’re chasing that overhead mobility by yanking on bands and stretching the lats - you’ll never improve it. . Why? Because Mobility (active range of motion) is the product of both flexibility and end range strength. . So here’s a great end range strength exercise to do just that! Trust me, it’s way harder than it looks and you might not be ready for it if you lack the prerequisite passive range of motion (flexibility). . ✅How it’s done. 🔹Grab a dowel just outside shoulder width. 🔹Fill belly with air and brace abs 🔹Pack the shoulder blades and lift arms. 🔹Pull the bar overhead and contract your lats (just like doing behind the neck presses). 🔹Straighten arms and reach. 🔹Wrists should be straight throughout. 🔹Repeat for desired reps - this is just a specialized strength exercise so build up accordingly. . ✅ Programming. 🔹Stand alone strength exercise to improve overhead mobility. 🔹Activation drill before overhead work. ______ Comment. Share. Tag a friend. Thanks for watching 🙏 ______ 'Smarter training. Superior results' #jackhanrahanfitness  ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #shouldermobility  #shoulderhealth 
💥𝐒𝐜𝐚𝐩𝐮𝐥𝐨𝐭𝐡𝐨𝐫𝐚𝐜𝐢𝐜 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲💥
.
The scapulothoracic joint involves an articulation between the scapula (shoulder blade) and the rib cage 👨🏽‍🏫
.
Interestingly, this ‘joint’ is not actually a true joint as it does not possess many of the typical structures associated with our other freely moveable joints including a joint capsule and synovial fluid. 🤷🏽‍♂️
.
In fact, our scapulothoracic joint is controlled largely by the surrounding musculature, except for the AC joint where the acromion process of the scapula attaches to the collarbone. 💀
-
Clinically, the scapulothoracic joint is interesting because the vast majority of people barely know it exists and even less people have any idea of how to control its movement. 🏃🏾‍♂️
.
With so many movements possible including elevation, depression, upward and downward rotation, protraction and retraction and anterior/posterior tipping, there is much to see when it comes to this unique region of the body. 👀
.
Not the best angle but I promise I’ll post some from a top view 🙋🏽‍♂️✌🏽
💥𝐒𝐜𝐚𝐩𝐮𝐥𝐨𝐭𝐡𝐨𝐫𝐚𝐜𝐢𝐜 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲💥 . The scapulothoracic joint involves an articulation between the scapula (shoulder blade) and the rib cage 👨🏽‍🏫 . Interestingly, this ‘joint’ is not actually a true joint as it does not possess many of the typical structures associated with our other freely moveable joints including a joint capsule and synovial fluid. 🤷🏽‍♂️ . In fact, our scapulothoracic joint is controlled largely by the surrounding musculature, except for the AC joint where the acromion process of the scapula attaches to the collarbone. 💀 - Clinically, the scapulothoracic joint is interesting because the vast majority of people barely know it exists and even less people have any idea of how to control its movement. 🏃🏾‍♂️ . With so many movements possible including elevation, depression, upward and downward rotation, protraction and retraction and anterior/posterior tipping, there is much to see when it comes to this unique region of the body. 👀 . Not the best angle but I promise I’ll post some from a top view 🙋🏽‍♂️✌🏽
If you struggle with this exercise, learn it!
.
✅Why 
Your shoulders plug into the shoulder blades. So If you want healthy, pain-free shoulders that function properly, you need decent mobility and control of shoulder blade motion - the joint most people overlook.
.
Exercise name: Scapula CARs (controlled articular rotations).
.
Essentially we’re taking the shoulder blade (scapula) through a complete range of motion.
.
✅How it’s done 🔹Arm out in front, abduct 20 degrees.
🔹Reach forward to protract the shoulder blade.
🔹Shrug the shoulder blade up to the ear.
🔹Pull the shoulder blade back to the spine (retraction).
🔹Drive shoulder blade down into the back pocket (depression).
🔹Now stitch those 4 movements together to create one big circular motion.
🔹Go Very slow and controlled and try not to let any other joints move - your head should be still and relaxed and arm perfectly straight at all times.
🔹3-5 reps then reverse the motion.
.
✅ When.
🔹Part of a warm up.
🔹Part of a movement break or mobility training.
.
Let me know how you get on with this below. Most people have an especially hard time with retraction and depression.
_____
#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 @perform_better #shouldermobility #shoulderpain #painfreetraining
If you struggle with this exercise, learn it! . ✅Why Your shoulders plug into the shoulder blades. So If you want healthy, pain-free shoulders that function properly, you need decent mobility and control of shoulder blade motion - the joint most people overlook. . Exercise name: Scapula CARs (controlled articular rotations). . Essentially we’re taking the shoulder blade (scapula) through a complete range of motion. . ✅How it’s done 🔹Arm out in front, abduct 20 degrees. 🔹Reach forward to protract the shoulder blade. 🔹Shrug the shoulder blade up to the ear. 🔹Pull the shoulder blade back to the spine (retraction). 🔹Drive shoulder blade down into the back pocket (depression). 🔹Now stitch those 4 movements together to create one big circular motion. 🔹Go Very slow and controlled and try not to let any other joints move - your head should be still and relaxed and arm perfectly straight at all times. 🔹3-5 reps then reverse the motion. . ✅ When. 🔹Part of a warm up. 🔹Part of a movement break or mobility training. . Let me know how you get on with this below. Most people have an especially hard time with retraction and depression. _____ #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  @perform_better #shouldermobility  #shoulderpain  #painfreetraining 
Here’s your weekly dose of #selfcare Sunday - a mobility routine that takes LESS THAN 10 minutes. Let’s go!
_____
1️⃣ Shoulder Rotations: 10 Reps.
📝 Arms out to the side. 90 degree elbow bend. Internally rotate arms (bicep down). Externally rotate arm (bicep up).
.
2️⃣ Scapula Circles: 5/Side.
📝 Shrug up to the ears. Draw shoulders forward. Drive shoulders down. Pull shoulders back to the spine.
.
3️⃣ Upward/Downward Dog Stretch: 10 Reps.
📝 Plank position - transition in and out of upward / downward dog.
.
4️⃣ M climber rotations: 5/Side.
📝 All 4’s. Place foot to the outside of the hand. Reach up with the opposite hand. Reverse motion.
.
5️⃣ Middle split neck circles: 5/Side.
📝 Hold your best middle split and perform slow controlled neck circles leading with the chin.
.
6️⃣ Middle split kinetic stretch: 10 Reps.
📝 Hold your best middle split and try to actively pull yourself into a deeper stretch reaching with the hands.
.
7️⃣ Butterfly Stretch: 2mins.
📝 Soles of feet together. Grab ankles. Prize legs open. Sit up straight. Deep breathing for 2 mins. 4 seconds in 4 seconds out.
.
As always, I would love your feedback about the routine. Thanks for watching and I hope you took part! 🕺
______
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself #everydamnday
#selfcare #selfcaresunday #mobilityflow
Here’s your weekly dose of #selfcare  Sunday - a mobility routine that takes LESS THAN 10 minutes. Let’s go! _____ 1️⃣ Shoulder Rotations: 10 Reps. 📝 Arms out to the side. 90 degree elbow bend. Internally rotate arms (bicep down). Externally rotate arm (bicep up). . 2️⃣ Scapula Circles: 5/Side. 📝 Shrug up to the ears. Draw shoulders forward. Drive shoulders down. Pull shoulders back to the spine. . 3️⃣ Upward/Downward Dog Stretch: 10 Reps. 📝 Plank position - transition in and out of upward / downward dog. . 4️⃣ M climber rotations: 5/Side. 📝 All 4’s. Place foot to the outside of the hand. Reach up with the opposite hand. Reverse motion. . 5️⃣ Middle split neck circles: 5/Side. 📝 Hold your best middle split and perform slow controlled neck circles leading with the chin. . 6️⃣ Middle split kinetic stretch: 10 Reps. 📝 Hold your best middle split and try to actively pull yourself into a deeper stretch reaching with the hands. . 7️⃣ Butterfly Stretch: 2mins. 📝 Soles of feet together. Grab ankles. Prize legs open. Sit up straight. Deep breathing for 2 mins. 4 seconds in 4 seconds out. . As always, I would love your feedback about the routine. Thanks for watching and I hope you took part! 🕺 ______ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  #everydamnday  #selfcare  #selfcaresunday  #mobilityflow 
#Repost @kinstretch with @get_repost
・・・
⠀⠀⠀⠀⠀⠀⠀⠀
@jackhanrahanfitness showing various end range options in Kinstretch base positions 
#FunctionalRangeSystems
・・・
Proper mobility training is hard. It’s ugly. It looks nothing like the flowy, graceful moves & shapes you see all over Instagram. It’s about the least sexy training modality on the planet.
.
That’s why it’s a tough sell and few people prioritize it.
.
The ironic thing is, whether you’re training to look better, get stronger, be a better athlete, fill in the blank - there is no other modality that will transfer so significantly to help you achieve your goal. Not even close.
. 
When you build a foundation of healthy, resilient joints and decent movement capacity - EVERYTHING becomes easier, because your body works better.
.
Fin.
.
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #jointhealth #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow #hipmobility @perform_better #thirdspace
#Repost  @kinstretch with @get_repost ・・・ ⠀⠀⠀⠀⠀⠀⠀⠀ @jackhanrahanfitness showing various end range options in Kinstretch base positions #FunctionalRangeSystems  ・・・ Proper mobility training is hard. It’s ugly. It looks nothing like the flowy, graceful moves & shapes you see all over Instagram. It’s about the least sexy training modality on the planet. . That’s why it’s a tough sell and few people prioritize it. . The ironic thing is, whether you’re training to look better, get stronger, be a better athlete, fill in the blank - there is no other modality that will transfer so significantly to help you achieve your goal. Not even close. . When you build a foundation of healthy, resilient joints and decent movement capacity - EVERYTHING becomes easier, because your body works better. . Fin. . _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #jointhealth  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #hipmobility  @perform_better #thirdspace 
@jackhanrahanfitness showing various end range options in Kinstretch base positions 
#FunctionalRangeSystems
・・・
Proper mobility training is hard. It’s ugly. It looks nothing like the flowy, graceful moves & shapes you see all over Instagram. It’s about the least sexy training modality on the planet.
.
That’s why it’s a tough sell and few people prioritize it.
.
The ironic thing is, whether you’re training to look better, get stronger, be a better athlete, fill in the blank - there is no other modality that will transfer so significantly to help you achieve your goal. Not even close.
. 
When you build a foundation of healthy, resilient joints and decent movement capacity - EVERYTHING becomes easier, because your body works better.
.
Fin.
.
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #jointhealth #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow #hipmobility @perform_better #thirdspace
@jackhanrahanfitness showing various end range options in Kinstretch base positions #FunctionalRangeSystems  ・・・ Proper mobility training is hard. It’s ugly. It looks nothing like the flowy, graceful moves & shapes you see all over Instagram. It’s about the least sexy training modality on the planet. . That’s why it’s a tough sell and few people prioritize it. . The ironic thing is, whether you’re training to look better, get stronger, be a better athlete, fill in the blank - there is no other modality that will transfer so significantly to help you achieve your goal. Not even close. . When you build a foundation of healthy, resilient joints and decent movement capacity - EVERYTHING becomes easier, because your body works better. . Fin. . _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #jointhealth  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #hipmobility  @perform_better #thirdspace 
⠀⠀⠀⠀⠀⠀⠀⠀
@jackhanrahanfitness showing various end range options in Kinstretch base positions 
#FunctionalRangeSystems
・・・
Proper mobility training is hard. It’s ugly. It looks nothing like the flowy, graceful moves & shapes you see all over Instagram. It’s about the least sexy training modality on the planet.
.
That’s why it’s a tough sell and few people prioritize it.
.
The ironic thing is, whether you’re training to look better, get stronger, be a better athlete, fill in the blank - there is no other modality that will transfer so significantly to help you achieve your goal. Not even close.
. 
When you build a foundation of healthy, resilient joints and decent movement capacity - EVERYTHING becomes easier, because your body works better.
.
Fin.
🔻🔻🔻⠀⠀⠀
#FunctionalRangeSystems⠀⠀⠀⠀⠀⠀
#Kinstretch
#ControlYourself
#Mobility
#BodyControl
#JointHealth
#Controlyourselfevenmore	
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #jointhealth #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow #hipmobility @perform_better #thirdspace
⠀⠀⠀⠀⠀⠀⠀⠀ @jackhanrahanfitness showing various end range options in Kinstretch base positions #FunctionalRangeSystems  ・・・ Proper mobility training is hard. It’s ugly. It looks nothing like the flowy, graceful moves & shapes you see all over Instagram. It’s about the least sexy training modality on the planet. . That’s why it’s a tough sell and few people prioritize it. . The ironic thing is, whether you’re training to look better, get stronger, be a better athlete, fill in the blank - there is no other modality that will transfer so significantly to help you achieve your goal. Not even close. . When you build a foundation of healthy, resilient joints and decent movement capacity - EVERYTHING becomes easier, because your body works better. . Fin. 🔻🔻🔻⠀⠀⠀ #FunctionalRangeSystems ⠀⠀⠀⠀⠀⠀ #Kinstretch  #ControlYourself  #Mobility  #BodyControl  #JointHealth  #Controlyourselfevenmore  _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #jointhealth  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #hipmobility  @perform_better #thirdspace 
#Repost @jackhanrahanfitness
・・・
Proper mobility training is hard. It’s ugly. It looks nothing like the flowy, graceful moves & shapes you see all over Instagram. It’s about the least sexy training modality on the planet.
.
That’s why it’s a tough sell and few people prioritize it.
.
The ironic thing is, whether you’re training to look better, get stronger, be a better athlete, fill in the blank - there is no other modality that will transfer so significantly to help you achieve your goal. Not even close.
. 
When you build a foundation of healthy, resilient joints and decent movement capacity - EVERYTHING becomes easier, because your body works better.
.
Fin.
.
If you have any mobility questions, you can find me in the comments section below for the next 24 hours. Boom 💥 Let’s go 🕺
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #jointhealth #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow #hipmobility @perform_better #thirdspace
#Repost  @jackhanrahanfitness ・・・ Proper mobility training is hard. It’s ugly. It looks nothing like the flowy, graceful moves & shapes you see all over Instagram. It’s about the least sexy training modality on the planet. . That’s why it’s a tough sell and few people prioritize it. . The ironic thing is, whether you’re training to look better, get stronger, be a better athlete, fill in the blank - there is no other modality that will transfer so significantly to help you achieve your goal. Not even close. . When you build a foundation of healthy, resilient joints and decent movement capacity - EVERYTHING becomes easier, because your body works better. . Fin. . If you have any mobility questions, you can find me in the comments section below for the next 24 hours. Boom 💥 Let’s go 🕺 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #jointhealth  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #hipmobility  @perform_better #thirdspace 
I’ve been getting my cardio in a bit differently nowadays with some good ole rolling with @threshold.mma 👊🏽
.
I've played about every sport I can think of (but hockey lol) and I've literally never been pushed this hard before 😅
.
Appreciate the coaching @bobbysanchez_1 and everyone thats helped along the way ✌🏽
.
P.S @perez_krew got tapped out 😂😂👊🏽
I’ve been getting my cardio in a bit differently nowadays with some good ole rolling with @threshold.mma 👊🏽 . I've played about every sport I can think of (but hockey lol) and I've literally never been pushed this hard before 😅 . Appreciate the coaching @bobbysanchez_1 and everyone thats helped along the way ✌🏽 . P.S @perez_krew got tapped out 😂😂👊🏽
Most lifters neglect rotational work because it doesn’t get you pumped and jacked. But if you want to get pumped and jacked FOR LIFE, not just a few short years before inevitable pain (or worse, surgery) stops you in your tracks, then you MUST look after your joints! And joints love rotation!
.
This exercise is called Cuban Rotations. It’s awesome for shoulder health, strength and maintaining mobility.
.
✅ Here’s how it’s done.
🔹Pick a light weight (less than 5kg for most).
🔹Start with arms out to the sides and a 90 degree elbow bend.
🔹Lower the weight slowly until you hit your end range. You’ll know because you’ll feel a weird stretch in the shoulder (that’s your shoulder capsule).
🔹Do not let your shoulders roll forward or hike up to the ears - if this happens you’re compensating because you’ve already maxed out your range.
🔹Externally rotate the shoulders - think about turning the bicep up (also notice I keep my wrists straight).
🔹Repeat for 10-15 reps. 3 rounds.
.
✅ Programming.
🔹You can’t really get enough of this. Do some kind of rotation work like this exercise at least twice a week. Even unloaded this is phenomenal for shoulder health and maintaining mobility 👌
.
Like, Comment, Share. 🙏
.
'Smarter training. Superior results' #jackhanrahanfitness
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare  #shouldermobility #shoulderhealth
Most lifters neglect rotational work because it doesn’t get you pumped and jacked. But if you want to get pumped and jacked FOR LIFE, not just a few short years before inevitable pain (or worse, surgery) stops you in your tracks, then you MUST look after your joints! And joints love rotation! . This exercise is called Cuban Rotations. It’s awesome for shoulder health, strength and maintaining mobility. . ✅ Here’s how it’s done. 🔹Pick a light weight (less than 5kg for most). 🔹Start with arms out to the sides and a 90 degree elbow bend. 🔹Lower the weight slowly until you hit your end range. You’ll know because you’ll feel a weird stretch in the shoulder (that’s your shoulder capsule). 🔹Do not let your shoulders roll forward or hike up to the ears - if this happens you’re compensating because you’ve already maxed out your range. 🔹Externally rotate the shoulders - think about turning the bicep up (also notice I keep my wrists straight). 🔹Repeat for 10-15 reps. 3 rounds. . ✅ Programming. 🔹You can’t really get enough of this. Do some kind of rotation work like this exercise at least twice a week. Even unloaded this is phenomenal for shoulder health and maintaining mobility 👌 . Like, Comment, Share. 🙏 . 'Smarter training. Superior results' #jackhanrahanfitness  ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #shouldermobility  #shoulderhealth 
Welcome to Mobility Monday, every Monday I’m going to try and give you guys a new mobility exercise to tackle 🙌🏽
.
So in this video you see I’m actively flexing and extending our spine, one joint at a time.
.
You might be thinking:
‘What are the differences between this and the regular Cat-Cow?’
.
Good question – effectiveness is the answer.
.
With the regular Cat-Cow, the tendency is to move well through some spinal segments and poorly through others. (Our bodies are great at compensating, so this isn’t easy to see or feel)
.
When performing the Cat, most people extend well at the lumber spine (low back) and poorly at the thoracic spine (mid back). And, when performing the Cow, flexing the lumbar spine often proves challenging but is often much easier to accomplish at the thoracic region.
.
When we adapt the Cat-Cow from a ‘global’ movement to one that is ‘sequential’, we are forced to really think about controlling movement between each vertebrae.
It’s vital for spinal health and function that we can flex and extend well through ALL of our joints.
.
WHY ARE WE DOING IT?
#1 BETTER SPINAL MOBILITY✅
.
When mobility is restricted, some joints become stiff, while others become hyper mobile (in order to compensate). Over time, the uneven distribution of force causes wear and tear which leads to pain and dysfunction.
.
This can happen locally at various spinal segments but also at neighbouring joints too. For example, when thoracic spine extension is limited, the shoulder blades cannot move efficiently on the rib cage. This leads to excessive movement at the shoulder joint to make up for lost range of motion. And the result? Shoulder dysfunction, which then results in shoulder pain.
.
Everything is connected, which is why everything needs to work well!
The segmental Cat-Cow is very effective at mobilising the spine and restoring your ability to properly flex and extend across the entire spine.
.
#2 IMPROVED KINAESTHETIC AWARENESS 🧠 .
From an exercise standpoint, I cannot over stress the importance of being able to feel the position of your spine in space.
For example, when squatting, you should be able to feel when your low back starts to round. This same princi
Welcome to Mobility Monday, every Monday I’m going to try and give you guys a new mobility exercise to tackle 🙌🏽 . So in this video you see I’m actively flexing and extending our spine, one joint at a time. . You might be thinking: ‘What are the differences between this and the regular Cat-Cow?’ . Good question – effectiveness is the answer. . With the regular Cat-Cow, the tendency is to move well through some spinal segments and poorly through others. (Our bodies are great at compensating, so this isn’t easy to see or feel) . When performing the Cat, most people extend well at the lumber spine (low back) and poorly at the thoracic spine (mid back). And, when performing the Cow, flexing the lumbar spine often proves challenging but is often much easier to accomplish at the thoracic region. . When we adapt the Cat-Cow from a ‘global’ movement to one that is ‘sequential’, we are forced to really think about controlling movement between each vertebrae. It’s vital for spinal health and function that we can flex and extend well through ALL of our joints. . WHY ARE WE DOING IT? #1  BETTER SPINAL MOBILITY✅ . When mobility is restricted, some joints become stiff, while others become hyper mobile (in order to compensate). Over time, the uneven distribution of force causes wear and tear which leads to pain and dysfunction. . This can happen locally at various spinal segments but also at neighbouring joints too. For example, when thoracic spine extension is limited, the shoulder blades cannot move efficiently on the rib cage. This leads to excessive movement at the shoulder joint to make up for lost range of motion. And the result? Shoulder dysfunction, which then results in shoulder pain. . Everything is connected, which is why everything needs to work well! The segmental Cat-Cow is very effective at mobilising the spine and restoring your ability to properly flex and extend across the entire spine. . #2  IMPROVED KINAESTHETIC AWARENESS 🧠 . From an exercise standpoint, I cannot over stress the importance of being able to feel the position of your spine in space. For example, when squatting, you should be able to feel when your low back starts to round. This same princi
Get this hip opener into your leg day warm ups ASAP - your hips will move better and you will train better as a result. .
✅ What it does.
🔹Mobilizes the hip by working internal rotation. This stretches the hip capsule which is the deepest tissue to the joint and has a major effect on overall hip mobility.
🔹Activates the hip abductors
🔹Stretches the adductors.
.
✅ Programming.
🔹1-2 sets of 10 reps / side - less than a minute of your time.
🔹Perform alongside your other dynamic stretches / activation drills then go lift!
.
✅ Warm up ebook coming soon - this is one of MANY exercises that will be included with full playlists and routines.
.
Program this in and 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 #mobilityflow @perform_better #hipopener #gluteactivation #hipmobility
Get this hip opener into your leg day warm ups ASAP - your hips will move better and you will train better as a result. . ✅ What it does. 🔹Mobilizes the hip by working internal rotation. This stretches the hip capsule which is the deepest tissue to the joint and has a major effect on overall hip mobility. 🔹Activates the hip abductors 🔹Stretches the adductors. . ✅ Programming. 🔹1-2 sets of 10 reps / side - less than a minute of your time. 🔹Perform alongside your other dynamic stretches / activation drills then go lift! . ✅ Warm up ebook coming soon - this is one of MANY exercises that will be included with full playlists and routines. . Program this in and 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  #mobilityflow  @perform_better #hipopener  #gluteactivation  #hipmobility 
Another great mobility routine from @jackhanrahanfitness 
Enjoy and happy #canadianthanksgiving to all our 🇨🇦 peeps! ⤵️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#Repost
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You don’t always have to get your mobility in at home or at the gym. Work, out and about - there are plenty of opportunities throughout the day.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here I am today spending 5 minutes moving a few key joints through their ranges of motion (These are called CARs - controlled articular rotations) right at a tourist hotspot.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Getting into the habit of ‘a little and often’ is the BEST strategy for long term joint health.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So pick a few moves and get it done. No excuses 😉
⠀⠀⠀⠀⠀⠀⠀⠀⠀
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 mobility routine from @jackhanrahanfitness Enjoy and happy #canadianthanksgiving  to all our 🇨🇦 peeps! ⤵️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #Repost  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You don’t always have to get your mobility in at home or at the gym. Work, out and about - there are plenty of opportunities throughout the day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here I am today spending 5 minutes moving a few key joints through their ranges of motion (These are called CARs - controlled articular rotations) right at a tourist hotspot. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Getting into the habit of ‘a little and often’ is the BEST strategy for long term joint health. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So pick a few moves and get it done. No excuses 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 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 
You don’t always have to get your mobility in at home or at the gym. Work, out and a bout - there are plenty of opportunities throughout the day.
.
Here I am today spending 5 minutes moving a few key joints through their ranges of motion (These are called CARs - controlled articular rotations) right at a tourist hotspot.
.
Getting into the habit of ‘a little and often’ is the BEST strategy for long term joint health.
.
So pick a few moves and get it done. No excuses 😉
.
P.s I have a product coming out in November that will feature full instructional videos for these moves if you’re wondering about technique 👌
.
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
You don’t always have to get your mobility in at home or at the gym. Work, out and a bout - there are plenty of opportunities throughout the day. . Here I am today spending 5 minutes moving a few key joints through their ranges of motion (These are called CARs - controlled articular rotations) right at a tourist hotspot. . Getting into the habit of ‘a little and often’ is the BEST strategy for long term joint health. . So pick a few moves and get it done. No excuses 😉 . P.s I have a product coming out in November that will feature full instructional videos for these moves if you’re wondering about technique 👌 . 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 
Stretching alone temporarily improves range of motion but it does not last! To make lasting changes you must combine stretching and end range strengthening.
.
Here’s a combo of stretching and isometric end range strengthening to improve mobility of the adductors:
.
1️⃣ Frog Stretch.
📝 Knees spread apart stacked over hips. Feet close together. Flat back.
.
2️⃣ Isometric contraction of the lengthened tissues (adductors).
📝 Press the knees into the ground. Ramp up tension gradually until you hit 60-70% max effort. Hold for 10.
.
3️⃣ Isometric contraction of the shortened tissues (Glute/outside hip stuff).
📝 Drive the knees apart and try to sink the hips lower to the ground. Ramp up tension gradually until you hit 60-70% max effort. Hold for 10.
.
4️⃣ Passive Stretch for 30-45 seconds.
.
🔁 Repeat steps 2️⃣➡️4️⃣ two more times.
.
Repeat this protocol at least twice / week to see improvement. There are loads of progressions behind the scope of instagram but this is a great starting point. .
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 #mobilityflow @perform_better
Stretching alone temporarily improves range of motion but it does not last! To make lasting changes you must combine stretching and end range strengthening. . Here’s a combo of stretching and isometric end range strengthening to improve mobility of the adductors: . 1️⃣ Frog Stretch. 📝 Knees spread apart stacked over hips. Feet close together. Flat back. . 2️⃣ Isometric contraction of the lengthened tissues (adductors). 📝 Press the knees into the ground. Ramp up tension gradually until you hit 60-70% max effort. Hold for 10. . 3️⃣ Isometric contraction of the shortened tissues (Glute/outside hip stuff). 📝 Drive the knees apart and try to sink the hips lower to the ground. Ramp up tension gradually until you hit 60-70% max effort. Hold for 10. . 4️⃣ Passive Stretch for 30-45 seconds. . 🔁 Repeat steps 2️⃣➡️4️⃣ two more times. . Repeat this protocol at least twice / week to see improvement. There are loads of progressions behind the scope of instagram but this is a great starting point. . 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  #mobilityflow  @perform_better
We’ve had a rough week - hangovers and illness aren’t fun. We’ll have some info about combatting both of those in the coming days but for now here’s a reminder to check in with yourself and to practice mobility training! Mobility training is good for the body and good for the soul - it’ll loosen your joints and muscles, help you lift heavier things, and help extend/intensify your cardio sessions. ・・・
Here your weekly dose of #selfcare Sunday - a mobility routine that you can perform at home in LESS THAN 10 minutes. Let’s go!
_____
1️⃣ Neck Side Bends: 10/Side.
📝 Make a double chin first. Then it’s simply ear to shoulder keeping the arms open and shoulders packed down away from the ears.
.
2️⃣ Shoulder Rotations: 10 Reps.
📝 Turn the bicep and hand inward and outward maximally.
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3️⃣ Mid Back Side Bends: 5 / Side.
📝 Drive arms in opposing directions to laterally flex the spine.
.
4️⃣ Kneeling Arm Thread: 5/Side.
📝 All 4’s Reach with the arm until the shoulder touches the ground. Breathe for a split second and repeat on the opposite side.
.
5️⃣ Modified Pigeon: 10/Side.
📝 Turn the bent leg in slightly then drive the straight leg back and forward to mobilize the hip.
.
6️⃣ Scapula Push Ups: 10 Reps.
📝 A straight arm push up. Shoulder blades squeeze together then press the floor away from you to draw them around the rib cage.
.
7️⃣ Wall Slides: 10 Reps.
📝 Cross legged keeps the low back flat. Try to make contact with forearms. Straighten the arms then pull the elbows down (like doing a behind neck pulldown).
.
8️⃣ Ankle Flex/Extend: 10 Reps.
📝 Point your toes and contract the calves. Pull the toes to shin and contract the front side muscles.
_____
As always, I would love your feedback about the routine and what you would like to see more of in the future. Thanks for watching and joining in 🕺
______
#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 #mobility
We’ve had a rough week - hangovers and illness aren’t fun. We’ll have some info about combatting both of those in the coming days but for now here’s a reminder to check in with yourself and to practice mobility training! Mobility training is good for the body and good for the soul - it’ll loosen your joints and muscles, help you lift heavier things, and help extend/intensify your cardio sessions. ・・・ Here your weekly dose of #selfcare  Sunday - a mobility routine that you can perform at home in LESS THAN 10 minutes. Let’s go! _____ 1️⃣ Neck Side Bends: 10/Side. 📝 Make a double chin first. Then it’s simply ear to shoulder keeping the arms open and shoulders packed down away from the ears. . 2️⃣ Shoulder Rotations: 10 Reps. 📝 Turn the bicep and hand inward and outward maximally. . 3️⃣ Mid Back Side Bends: 5 / Side. 📝 Drive arms in opposing directions to laterally flex the spine. . 4️⃣ Kneeling Arm Thread: 5/Side. 📝 All 4’s Reach with the arm until the shoulder touches the ground. Breathe for a split second and repeat on the opposite side. . 5️⃣ Modified Pigeon: 10/Side. 📝 Turn the bent leg in slightly then drive the straight leg back and forward to mobilize the hip. . 6️⃣ Scapula Push Ups: 10 Reps. 📝 A straight arm push up. Shoulder blades squeeze together then press the floor away from you to draw them around the rib cage. . 7️⃣ Wall Slides: 10 Reps. 📝 Cross legged keeps the low back flat. Try to make contact with forearms. Straighten the arms then pull the elbows down (like doing a behind neck pulldown). . 8️⃣ Ankle Flex/Extend: 10 Reps. 📝 Point your toes and contract the calves. Pull the toes to shin and contract the front side muscles. _____ As always, I would love your feedback about the routine and what you would like to see more of in the future. Thanks for watching and joining in 🕺 ______ #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  #mobility 
Here your weekly dose of #selfcare Sunday - a mobility routine that you can perform at home in LESS THAN 10 minutes. Let’s go!
_____
1️⃣ Neck Side Bends: 10/Side.
📝 Make a double chin first. Then it’s simply ear to shoulder keeping the arms open and shoulders packed down away from the ears.
.
2️⃣ Shoulder Rotations: 10 Reps.
📝 Turn the bicep and hand inward and outward maximally.
.
3️⃣ Mid Back Side Bends: 5 / Side.
📝 Drive arms in opposing directions to laterally flex the spine.
.
4️⃣ Kneeling Arm Thread: 5/Side.
📝 All 4’s Reach with the arm until the shoulder touches the ground. Breathe for a split second and repeat on the opposite side.
.
5️⃣ Modified Pigeon: 10/Side.
📝 Turn the bent leg in slightly then drive the straight leg back and forward to mobilize the hip.
.
6️⃣ Scapula Push Ups: 10 Reps.
📝 A straight arm push up. Shoulder blades squeeze together then press the floor away from you to draw them around the rib cage.
.
7️⃣ Wall Slides: 10 Reps.
📝 Cross legged keeps the low back flat. Try to make contact with forearms. Straighten the arms then pull the elbows down (like doing a behind neck pulldown).
.
8️⃣ Ankle Flex/Extend: 10 Reps.
📝 Point your toes and contract the calves. Pull the toes to shin and contract the front side muscles.
_____
As always, I would love your feedback about the routine and what you would like to see more of in the future. Thanks for watching and joining in 🕺
______
#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 your weekly dose of #selfcare  Sunday - a mobility routine that you can perform at home in LESS THAN 10 minutes. Let’s go! _____ 1️⃣ Neck Side Bends: 10/Side. 📝 Make a double chin first. Then it’s simply ear to shoulder keeping the arms open and shoulders packed down away from the ears. . 2️⃣ Shoulder Rotations: 10 Reps. 📝 Turn the bicep and hand inward and outward maximally. . 3️⃣ Mid Back Side Bends: 5 / Side. 📝 Drive arms in opposing directions to laterally flex the spine. . 4️⃣ Kneeling Arm Thread: 5/Side. 📝 All 4’s Reach with the arm until the shoulder touches the ground. Breathe for a split second and repeat on the opposite side. . 5️⃣ Modified Pigeon: 10/Side. 📝 Turn the bent leg in slightly then drive the straight leg back and forward to mobilize the hip. . 6️⃣ Scapula Push Ups: 10 Reps. 📝 A straight arm push up. Shoulder blades squeeze together then press the floor away from you to draw them around the rib cage. . 7️⃣ Wall Slides: 10 Reps. 📝 Cross legged keeps the low back flat. Try to make contact with forearms. Straighten the arms then pull the elbows down (like doing a behind neck pulldown). . 8️⃣ Ankle Flex/Extend: 10 Reps. 📝 Point your toes and contract the calves. Pull the toes to shin and contract the front side muscles. _____ As always, I would love your feedback about the routine and what you would like to see more of in the future. Thanks for watching and joining in 🕺 ______ #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 
Kinetic Stretch for the Pecs! (LINK IN BIO for full blog post on why you should kinetic stretch before lifting)
.
This is an awesome way to reduce muscle tension and open up the pecs before lifting.
.
✅ How To
🔹Place your forearm against a wall / post with the upper arm parallel to the ground.
🔹Assume a split position with the outside leg forward.
🔹The movement here is a forward lunge and rotation away from the arm being stretched.
🔹As you do this - think about lifting the arm off the wall to engage the muscles on the back side of the shoulder. This will pull you into a deeper stretch.
🔹Reverse the motion and press the forearm into the wall to engage the pecs.
🔹Repeat for 10 reps.
.
For the full blog to learn about this stretching method - link in bio.
.
Please shoot me your feedback below and TAG A FRIEND 🙏👍
_____
#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 @perform_better
Kinetic Stretch for the Pecs! (LINK IN BIO for full blog post on why you should kinetic stretch before lifting) . This is an awesome way to reduce muscle tension and open up the pecs before lifting. . ✅ How To 🔹Place your forearm against a wall / post with the upper arm parallel to the ground. 🔹Assume a split position with the outside leg forward. 🔹The movement here is a forward lunge and rotation away from the arm being stretched. 🔹As you do this - think about lifting the arm off the wall to engage the muscles on the back side of the shoulder. This will pull you into a deeper stretch. 🔹Reverse the motion and press the forearm into the wall to engage the pecs. 🔹Repeat for 10 reps. . For the full blog to learn about this stretching method - link in bio. . Please shoot me your feedback below and TAG A FRIEND 🙏👍 _____ #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  @perform_better
@jackhanrahanfitness version of Instagram model, tons of help for you plus naked feet, what more do you want?  #Repost @jackhanrahanfitness with @get_repost
・・・
Proper mobility training is hard. It’s ugly. It looks nothing like the flowy, graceful moves & shapes you see all over Instagram. It’s about the least sexy training modality on the planet.
.
That’s why it’s a tough sell and few people prioritize it.
.
The ironic thing is, whether you’re training to look better, get stronger, be a better athlete, fill in the blank - there is no other modality that will transfer so significantly to help you achieve your goal. Not even close.
. 
When you build a foundation of healthy, resilient joints and decent movement capacity - EVERYTHING becomes easier, because your body works better.
.
Fin.
.
If you have any mobility questions, you can find me in the comments section below for the next 24 hours. Boom 💥 Let’s go 🕺
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #jointhealth #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow #hipmobility @perform_better #thirdspace
@jackhanrahanfitness version of Instagram model, tons of help for you plus naked feet, what more do you want? #Repost  @jackhanrahanfitness with @get_repost ・・・ Proper mobility training is hard. It’s ugly. It looks nothing like the flowy, graceful moves & shapes you see all over Instagram. It’s about the least sexy training modality on the planet. . That’s why it’s a tough sell and few people prioritize it. . The ironic thing is, whether you’re training to look better, get stronger, be a better athlete, fill in the blank - there is no other modality that will transfer so significantly to help you achieve your goal. Not even close. . When you build a foundation of healthy, resilient joints and decent movement capacity - EVERYTHING becomes easier, because your body works better. . Fin. . If you have any mobility questions, you can find me in the comments section below for the next 24 hours. Boom 💥 Let’s go 🕺 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #jointhealth  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #hipmobility  @perform_better #thirdspace 
Proper mobility training is hard. It’s ugly. It looks nothing like the flowy, graceful moves & shapes you see all over Instagram. It’s about the least sexy training modality on the planet.
.
That’s why it’s a tough sell and few people prioritize it.
.
The ironic thing is, whether you’re training to look better, get stronger, be a better athlete, fill in the blank - there is no other modality that will transfer so significantly to help you achieve your goal. Not even close.
. 
When you build a foundation of healthy, resilient joints and decent movement capacity - EVERYTHING becomes easier, because your body works better.
.
Fin.
.
If you have any mobility questions, you can find me in the comments section below for the next 24 hours. Boom 💥 Let’s go 🕺
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #jointhealth #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow #hipmobility @perform_better #thirdspace
Proper mobility training is hard. It’s ugly. It looks nothing like the flowy, graceful moves & shapes you see all over Instagram. It’s about the least sexy training modality on the planet. . That’s why it’s a tough sell and few people prioritize it. . The ironic thing is, whether you’re training to look better, get stronger, be a better athlete, fill in the blank - there is no other modality that will transfer so significantly to help you achieve your goal. Not even close. . When you build a foundation of healthy, resilient joints and decent movement capacity - EVERYTHING becomes easier, because your body works better. . Fin. . If you have any mobility questions, you can find me in the comments section below for the next 24 hours. Boom 💥 Let’s go 🕺 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #jointhealth  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #hipmobility  @perform_better #thirdspace 
Kinetic Stretching - a new and better way for you to stretch before lifting (link to blog in bio)
——
Kinetic stretching is basically dynamic stretching on steroids. Rather than oscillate In and out of end range using body momentum, kinetic stretching involves actively pulling your body into a deeper stretch and pushing your way out of it using the muscles on either side of the joint.
_____
Benefits:
🔹Better joint function.
🔹Unlocks mobility.
🔹Increases stability and end range strength.
_____
For a more detailed understanding and various examines (ankle, hip and shoulder) - click the link in my bio ✅
_____
#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
Kinetic Stretching - a new and better way for you to stretch before lifting (link to blog in bio) —— Kinetic stretching is basically dynamic stretching on steroids. Rather than oscillate In and out of end range using body momentum, kinetic stretching involves actively pulling your body into a deeper stretch and pushing your way out of it using the muscles on either side of the joint. _____ Benefits: 🔹Better joint function. 🔹Unlocks mobility. 🔹Increases stability and end range strength. _____ For a more detailed understanding and various examines (ankle, hip and shoulder) - click the link in my bio ✅ _____ #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
Today’s #selfcare Sunday focuses on improving hip mobility using #frc principles (The gold standard mobility system).
.
It’s a combination of stretching and end range strengthening which is what’s necessarily to make lasting improvements to mobility.
.
Highly recommend this sequence once or twice a week, building up the reps / hold times to allow for progressive tissue adaptations. I promise you, you’ll feel more mobile in no time 👌
_____
1️⃣ 90/90 Hip Stretch: 1m hold.
📝 90 degree angle at both knees. Shoulders square to the front shin. Lean the shoulders forward and tilt the tailbone up to achieve a stretch under the front butt cheek.
.
2️⃣ Internal Rotation Stretch: 1m hold.
📝 Place front foot against thigh. Place hands behind you and square the shoulders to the back shin to stretch the back hip capsule.
.
3️⃣ External Rotation isometric holds.
📝 Lay on your side with a 90 degree angle at the front hip and back leg straight. Pick your foot up to passively externally rotate the hip. Let go and try to hold as high off the ground as your can for 10 seconds. Rest for 15-30 seconds and repeat 3 times.
.
4️⃣ Internal Rotation isometric holds.
📝 Back to 90/90. Try to lift the back foot off the ground to internally rotate the hip. You may need to lean forward until the foot picks up. Hold for 10. Rest for 15-30 seconds and repeat 3 times.
.
5️⃣ 90/90 Hinges: 5 reps.
📝 Press big toe into the ground and lift heel. Open up the trail leg. Place the heel down, keep driving the leg open until you hit end range. Repeat.
.
6️⃣ Axial Rotations 5 reps.
📝 Lay on your back. Knee above hip. Rotate the thigh in and out of maximal internal/external rotation.
.
🔁 Repeat on the opposite side.
.
Love your feedback so I can keep improving this series to help you better 🙌
_____
#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 #hipmobility @perform_better
Today’s #selfcare  Sunday focuses on improving hip mobility using #frc  principles (The gold standard mobility system). . It’s a combination of stretching and end range strengthening which is what’s necessarily to make lasting improvements to mobility. . Highly recommend this sequence once or twice a week, building up the reps / hold times to allow for progressive tissue adaptations. I promise you, you’ll feel more mobile in no time 👌 _____ 1️⃣ 90/90 Hip Stretch: 1m hold. 📝 90 degree angle at both knees. Shoulders square to the front shin. Lean the shoulders forward and tilt the tailbone up to achieve a stretch under the front butt cheek. . 2️⃣ Internal Rotation Stretch: 1m hold. 📝 Place front foot against thigh. Place hands behind you and square the shoulders to the back shin to stretch the back hip capsule. . 3️⃣ External Rotation isometric holds. 📝 Lay on your side with a 90 degree angle at the front hip and back leg straight. Pick your foot up to passively externally rotate the hip. Let go and try to hold as high off the ground as your can for 10 seconds. Rest for 15-30 seconds and repeat 3 times. . 4️⃣ Internal Rotation isometric holds. 📝 Back to 90/90. Try to lift the back foot off the ground to internally rotate the hip. You may need to lean forward until the foot picks up. Hold for 10. Rest for 15-30 seconds and repeat 3 times. . 5️⃣ 90/90 Hinges: 5 reps. 📝 Press big toe into the ground and lift heel. Open up the trail leg. Place the heel down, keep driving the leg open until you hit end range. Repeat. . 6️⃣ Axial Rotations 5 reps. 📝 Lay on your back. Knee above hip. Rotate the thigh in and out of maximal internal/external rotation. . 🔁 Repeat on the opposite side. . Love your feedback so I can keep improving this series to help you better 🙌 _____ #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  #hipmobility  @perform_better
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
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 
Do ROTATIONAL mobility work to make lasting changes to your mobility.
.
Why?
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Rotational training engages the joint capsule. The joint capsule regulates SPACE within a joint.
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You NEED space for proper joint function. If this space declines and your capsule becomes tight...that’s when you lose mobility and quality of movement declines.
.
Maintaining and improving capsular SPACE should be priority #1 if you want to improve mobility and build healthy, resilient joints.
.
This exercise is called ‘capsular CARs’. I am performing internal / external rotation work at various positions to help ‘carve out’ more space.
.
Play around with different positions of the upper arm. Make sure to squeeze hard when you hit your end range...this is necessary to properly engage the capsule.
.
🔹Add this into your mobility training.
🔹Use it as part of a warm up
🔹Do it as often as you can if you want to maintain or improve shoulder mobility / joint health 👌
.
Will do a proper blog on this as it’s way too much for a caption - I tried 😂
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare  #shouldermobility #shoulderhealth
Do ROTATIONAL mobility work to make lasting changes to your mobility. . Why? . Rotational training engages the joint capsule. The joint capsule regulates SPACE within a joint. . You NEED space for proper joint function. If this space declines and your capsule becomes tight...that’s when you lose mobility and quality of movement declines. . Maintaining and improving capsular SPACE should be priority #1  if you want to improve mobility and build healthy, resilient joints. . This exercise is called ‘capsular CARs’. I am performing internal / external rotation work at various positions to help ‘carve out’ more space. . Play around with different positions of the upper arm. Make sure to squeeze hard when you hit your end range...this is necessary to properly engage the capsule. . 🔹Add this into your mobility training. 🔹Use it as part of a warm up 🔹Do it as often as you can if you want to maintain or improve shoulder mobility / joint health 👌 . Will do a proper blog on this as it’s way too much for a caption - I tried 😂 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #shouldermobility  #shoulderhealth 
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 
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 🙏 _____ #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 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
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
⠀⠀⠀⠀⠀⠀⠀⠀⠀ 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 
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.
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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 
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 🙏
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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
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 🙏
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#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.
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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.
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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 💪
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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 @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 
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 @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 
Here’s a series of 3 progressions to improve hip internal rotation. This has a major effect on overall hip health & mobility because it affects the joint capsule, which is the deepest tissue to the joint. 
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The exercise is called a ‘kinetic stretch’ whereby you actively pull yourself into and out of end range (can be used for any joint  and specific motion you’re trying to improve)
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✅ Technique.
🔹For each progression you’re doing the same thing, just out of a slightly different base position.
🔹Think about turning the shoulders to square up to the shin. At the same time think about lifting the heel of the back leg to actively ‘pull’ yourself into the stretch. Then perform the opposite motion to come out of the stretch.
1️⃣ Modified 90/90 with arms down acting as a kickstand for leverage.
2️⃣ Modified 90/90 Hands free. You can squeeze a ball or yoga block to increase tension which will improve strength and control of the movement.
3️⃣ 1/2 90 position. Hands free. You can squeeze a ball or yoga block to increase tension which will improve strength and control of the movement.
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✅ Reps / Sets
Treat this just like any other resistance exercise. General guideline: 3 sets of 8-10 reps twice a week 👌
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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 @lululemonmen @lululemonuk #lululemon #soho #london
Here’s a series of 3 progressions to improve hip internal rotation. This has a major effect on overall hip health & mobility because it affects the joint capsule, which is the deepest tissue to the joint. _______ The exercise is called a ‘kinetic stretch’ whereby you actively pull yourself into and out of end range (can be used for any joint and specific motion you’re trying to improve) _______ ✅ Technique. 🔹For each progression you’re doing the same thing, just out of a slightly different base position. 🔹Think about turning the shoulders to square up to the shin. At the same time think about lifting the heel of the back leg to actively ‘pull’ yourself into the stretch. Then perform the opposite motion to come out of the stretch. 1️⃣ Modified 90/90 with arms down acting as a kickstand for leverage. 2️⃣ Modified 90/90 Hands free. You can squeeze a ball or yoga block to increase tension which will improve strength and control of the movement. 3️⃣ 1/2 90 position. Hands free. You can squeeze a ball or yoga block to increase tension which will improve strength and control of the movement. _______ ✅ Reps / Sets Treat this just like any other resistance exercise. General guideline: 3 sets of 8-10 reps twice a week 👌 _______ #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 @lululemonmen @lululemonuk #lululemon  #soho  #london 
8 moves and just 5-10 minutes to get this full body mobility routine done. No excuses 👊
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🔹 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.
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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...
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🔹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 
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 
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