an online Instagram web viewer
  • jackhanrahanfitness
    Jack Hanrahan, CSCS.
    @jackhanrahanfitness

Images by jackhanrahanfitness

Ignore everything you’ve heard about the ‘perfect squat set up’ - it doesn’t exist. There’s a right squat for YOU and YOU only.
_____
The length of your bones, your hip type, your mobility - these variables will all come into play when figuring out a strong and stable stance that works for you.
_____
You have 2 variables that you can play with:
➖Width of your stance.
➖Foot orientation.
THATS IT!
_____
This will take a bit of trial and error, but play around with them and be guided by what feels strong, stable and comfortable. Another note: When doing this, adopt a goblet position with the hands like I’m doing in the video.
_____
Now you NEVER have to read a conflicting opinion about ideal squat stance again. Your welcome 😉
_____
💥COMMENT BELOW💥
➖Tell me if this this was a useful tip.
➖If you want more informative stuff like this.
➖Future topics ideas. 
I want to keep refining content to YOUR needs.
______
Remember “Train SMARTER for Superior Results” 💪
______
#jackhanrahanfitness
#fitnesscoach #healthandwellness #strengthandconditioning #trainsmart 
#functionalbodybuilding 
#strengthtraining #functionalstrength #menshealth #mensfitness #niketraining #nikepro #posteriorchain #legexercises #painfreetraining #longevity #fitnessblogger #fitnessblog #squattips  #squats #fitnesstips @menshealthuk @menshealthmag @perform_better
Ignore everything you’ve heard about the ‘perfect squat set up’ - it doesn’t exist. There’s a right squat for YOU and YOU only. _____ The length of your bones, your hip type, your mobility - these variables will all come into play when figuring out a strong and stable stance that works for you. _____ You have 2 variables that you can play with: ➖Width of your stance. ➖Foot orientation. THATS IT! _____ This will take a bit of trial and error, but play around with them and be guided by what feels strong, stable and comfortable. Another note: When doing this, adopt a goblet position with the hands like I’m doing in the video. _____ Now you NEVER have to read a conflicting opinion about ideal squat stance again. Your welcome 😉 _____ 💥COMMENT BELOW💥 ➖Tell me if this this was a useful tip. ➖If you want more informative stuff like this. ➖Future topics ideas. I want to keep refining content to YOUR needs. ______ Remember “Train SMARTER for Superior Results” 💪 ______ #jackhanrahanfitness  #fitnesscoach  #healthandwellness  #strengthandconditioning  #trainsmart  #functionalbodybuilding  #strengthtraining  #functionalstrength  #menshealth  #mensfitness  #niketraining  #nikepro  #posteriorchain  #legexercises  #painfreetraining  #longevity  #fitnessblogger  #fitnessblog  #squattips  #squats  #fitnesstips  @menshealthuk @menshealthmag @perform_better
When you get papped in your budgie smugglers 📸😂 #tbt to Brighton last weekend 🙌☀️
______
#Jackhanrahanfitness ‘Smarter Training, Suoerior Results’
_______
#tbt #brightonbeach #healthandwellness #trainsmart 
#functionalbodybuilding 
#menshealth #mensfitness 
#painfreetraining #longevity #fitnessblogger #fitnessblog
#malefitnessmodel #mensphysique #2XIST
#Kinstretch hip flow.
______
This little sequence was part of my mobility trainings today. Joint health/longevity is priority #1 in my book 👌
______
In case you didn’t know, improving mobility involves very little stretching and a lot of strengthening, not the other round. And that’s why #kinstretch is damn effective. It involves active movements that challenge positions were terribly weak in. More strength and control = more mobility.
______
I’m thinking about starting online mobility classes that you can join to supplement your other training. Who’s in? Let me know and if there’s a demand I’ll make it happen. PROPER mobility training is a game changer for results and long term health 🕺💃🏽
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #mobilityflow #hipmobility
#Kinstretch  hip flow. ______ This little sequence was part of my mobility trainings today. Joint health/longevity is priority #1  in my book 👌 ______ In case you didn’t know, improving mobility involves very little stretching and a lot of strengthening, not the other round. And that’s why #kinstretch  is damn effective. It involves active movements that challenge positions were terribly weak in. More strength and control = more mobility. ______ I’m thinking about starting online mobility classes that you can join to supplement your other training. Who’s in? Let me know and if there’s a demand I’ll make it happen. PROPER mobility training is a game changer for results and long term health 🕺💃🏽 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #mobilityflow  #hipmobility 
Try this move out to torch the obliques 🔥
_______
✅ What is it.
➖A side plank variation that works both anti lateral flexion and anti rotation functions of the core. The addition of a side db press forces the core to work extra hard as it must fight to resist the rotatory force caused by the load moving in front of the body.
_______
✅ How it’s done.
➖Hold a side plank.
➖Grab a light load (think I’m using 8kg here).
➖Press directly up. As you bring it down, keep close to the body. ➖Tap down and repeat.
➖There should be no rotation of the shoulders or hips. Maintain a perfectly stoic plank 👌
______
Let me know how you get on with this below 💪
______
#jackhanrahanfitness ‘Smarter training, Superior results’
______
#fitnesscoach #healthandwellness #strengthandconditioning #trainsmart 
#functionalbodybuilding 
#strengthtraining #functionalstrength #core #coreexercises #abstraining #nike #controlyourself #functionalmovement #menshealth #mensfitness #hybridathlete #hybridtraining #mensphysique #workouttips #calisthenics
Try this move out to torch the obliques 🔥 _______ ✅ What is it. ➖A side plank variation that works both anti lateral flexion and anti rotation functions of the core. The addition of a side db press forces the core to work extra hard as it must fight to resist the rotatory force caused by the load moving in front of the body. _______ ✅ How it’s done. ➖Hold a side plank. ➖Grab a light load (think I’m using 8kg here). ➖Press directly up. As you bring it down, keep close to the body. ➖Tap down and repeat. ➖There should be no rotation of the shoulders or hips. Maintain a perfectly stoic plank 👌 ______ Let me know how you get on with this below 💪 ______ #jackhanrahanfitness  ‘Smarter training, Superior results’ ______ #fitnesscoach  #healthandwellness  #strengthandconditioning  #trainsmart  #functionalbodybuilding  #strengthtraining  #functionalstrength  #core  #coreexercises  #abstraining  #nike  #controlyourself  #functionalmovement  #menshealth  #mensfitness  #hybridathlete  #hybridtraining  #mensphysique  #workouttips  #calisthenics 
Band pull ups might be a popular exercise - but that doesn’t mean they’re effective. Great for the ego but not great for results. My advice: DITCH IT.
______
The problem with bands is that they help you in the bottom half of the rep where you’re naturally strongest but there’s little tension at the top half of the rep - where you’re naturally weakest. It goes completely against the human strength curve.
_______
Another issue is that they promote hideous technique. Most people just bounce up and down using the elastic energy to catapult them up. This is utterly pointless. Again, feeds the ego but doesn’t produce results.
_______
Here are 2 better options to build a strong pull up...
_______
1️⃣ Feet elevated pull up.
Raising your feet on a bench  takes off some of your body weight and allows you to work through a full range of motion. You can also perform this using a straight bar, trx or rings. Just adjust the height to allow a full stretch at the bottom.
_______
2️⃣ Eccentric only pull ups. We are stronger when muscles lengthen under tension (eccentric muscle contraction) than when they shorten under tension (concentric muscle contraction). So even if you can’t do a full pull up, you can probably do these. And they work fast to build pull up strength. Start at the top of the rep and lower under control (3-5 seconds). Perform a set/rep scheme appropriate to your ability level and build up 1-2 reps / week until you can do 10.
_______
Presuming you have 2 upper body days per week, you can include one of these on each day along with your other work. 
_______
I hope you found this video informative. TAG someone that can benefit for it. Thanks for watching and I look forward to your comments below 💪
_______
#jackhanrahanfitness ‘Smarter training, Superior results’
_______
#fitnesscoach #healthandwellness #strengthandconditioning #trainsmart #painfreetraining 
#healthyjoints #controlyourself #movebetter #functionalbodybuilding 
#strengthtraining #functionalstrength #core #corestrength #mensfitness #menshealth #hybridathlete #hybridtraining #mensphysique #pullups #pullup #workouttips #calisthenics @perform_better
Band pull ups might be a popular exercise - but that doesn’t mean they’re effective. Great for the ego but not great for results. My advice: DITCH IT. ______ The problem with bands is that they help you in the bottom half of the rep where you’re naturally strongest but there’s little tension at the top half of the rep - where you’re naturally weakest. It goes completely against the human strength curve. _______ Another issue is that they promote hideous technique. Most people just bounce up and down using the elastic energy to catapult them up. This is utterly pointless. Again, feeds the ego but doesn’t produce results. _______ Here are 2 better options to build a strong pull up... _______ 1️⃣ Feet elevated pull up. Raising your feet on a bench takes off some of your body weight and allows you to work through a full range of motion. You can also perform this using a straight bar, trx or rings. Just adjust the height to allow a full stretch at the bottom. _______ 2️⃣ Eccentric only pull ups. We are stronger when muscles lengthen under tension (eccentric muscle contraction) than when they shorten under tension (concentric muscle contraction). So even if you can’t do a full pull up, you can probably do these. And they work fast to build pull up strength. Start at the top of the rep and lower under control (3-5 seconds). Perform a set/rep scheme appropriate to your ability level and build up 1-2 reps / week until you can do 10. _______ Presuming you have 2 upper body days per week, you can include one of these on each day along with your other work. _______ I hope you found this video informative. TAG someone that can benefit for it. Thanks for watching and I look forward to your comments below 💪 _______ #jackhanrahanfitness  ‘Smarter training, Superior results’ _______ #fitnesscoach  #healthandwellness  #strengthandconditioning  #trainsmart  #painfreetraining  #healthyjoints  #controlyourself  #movebetter  #functionalbodybuilding  #strengthtraining  #functionalstrength  #core  #corestrength  #mensfitness  #menshealth  #hybridathlete  #hybridtraining  #mensphysique  #pullups  #pullup  #workouttips  #calisthenics  @perform_better
Cluster sets. This loading scheme involves small clusters of reps with short rest as opposed to straight sets. It allows for higher training intensities (% of max) and is therefor a very effective loading scheme for building strength.
______
So for example, I could do:
🔹straight sets. 3x8 with 10kg of added weight.
OR
🔹cluster sets. 3x(2-2-2-2) with 12-14kg of added weight. AS FEATURED IN THE VIDEO.
______
So I’m breaking down the set of 8 and instead performing 4 mini clusters of 2 with 10 seconds between. I would then rest properly between sets, so in this case, 2-3 minutes.
_______
Other options of cluster set/rep schemes:
For strength: 4x(2-2-2) 
For Hypertrophy: 3x(4-4-4)
_______
Give this a try on your primary or second movement of the day. My favorite exercises for this:
🔹Pull ups
🔹Squats
🔹Bench Press
______
#jackhanrahanfitness ‘Smarter training, Superior results’
______
#fitnesscoach #healthandwellness #strengthandconditioning #trainsmart #painfreetraining 
#healthyjoints #controlyourself #movebetter #functionalbodybuilding 
#strengthtraining #functionalstrength #core #corestrength #mensfitness #menshealth #hybridathlete #hybridtraining #mensphysique #pullups #ringpullups
Cluster sets. This loading scheme involves small clusters of reps with short rest as opposed to straight sets. It allows for higher training intensities (% of max) and is therefor a very effective loading scheme for building strength. ______ So for example, I could do: 🔹straight sets. 3x8 with 10kg of added weight. OR 🔹cluster sets. 3x(2-2-2-2) with 12-14kg of added weight. AS FEATURED IN THE VIDEO. ______ So I’m breaking down the set of 8 and instead performing 4 mini clusters of 2 with 10 seconds between. I would then rest properly between sets, so in this case, 2-3 minutes. _______ Other options of cluster set/rep schemes: For strength: 4x(2-2-2) For Hypertrophy: 3x(4-4-4) _______ Give this a try on your primary or second movement of the day. My favorite exercises for this: 🔹Pull ups 🔹Squats 🔹Bench Press ______ #jackhanrahanfitness  ‘Smarter training, Superior results’ ______ #fitnesscoach  #healthandwellness  #strengthandconditioning  #trainsmart  #painfreetraining  #healthyjoints  #controlyourself  #movebetter  #functionalbodybuilding  #strengthtraining  #functionalstrength  #core  #corestrength  #mensfitness  #menshealth  #hybridathlete  #hybridtraining  #mensphysique  #pullups  #ringpullups 
Most people have a very stiff mid back  due to spending a lot of time stuck in a flexed position (desk-bound / phone posture).
______
A healthy, pain-free spine should be able to flex and extend across all of the joints. This drill is very effective at improving a common issue - lack of mid back (thoracic spine) extension.
______
The tactile feedback from your fingers helps you to drive motion from that specific spinal segment. Practice pressing into and away from your fingers all the way up the sternum. Practice EVERY DAY for a couple minutes and you’ll mobilise the area in no time. Then you can reintegrate your new found skill / mobility into the global cat camel - the mother of all spine mobility exercises 🕺
______
I really hope you found this helpful. If so - please hit like ❤️ and TELL ME in the comment section. Tag a friend that can benefit from this drill and thank you for watching 👌🙏
______
#Jackhanrahanfitness 'Smarter training. Superior results'
______
#selfcare #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #glutes #fitnessmotivation #posteriorchain #controlyourself #movementprep @kinstretch @functionalrangeconditioning @performbetter  #movementculture #spinemobility #catcow #backpain
Most people have a very stiff mid back due to spending a lot of time stuck in a flexed position (desk-bound / phone posture). ______ A healthy, pain-free spine should be able to flex and extend across all of the joints. This drill is very effective at improving a common issue - lack of mid back (thoracic spine) extension. ______ The tactile feedback from your fingers helps you to drive motion from that specific spinal segment. Practice pressing into and away from your fingers all the way up the sternum. Practice EVERY DAY for a couple minutes and you’ll mobilise the area in no time. Then you can reintegrate your new found skill / mobility into the global cat camel - the mother of all spine mobility exercises 🕺 ______ I really hope you found this helpful. If so - please hit like ❤️ and TELL ME in the comment section. Tag a friend that can benefit from this drill and thank you for watching 👌🙏 ______ #Jackhanrahanfitness  'Smarter training. Superior results' ______ #selfcare  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #glutes  #fitnessmotivation  #posteriorchain  #controlyourself  #movementprep  @kinstretch @functionalrangeconditioning @performbetter #movementculture  #spinemobility  #catcow  #backpain 
Here’s your weekly #Selfcare mobility routine - right from my partners back garden. It’s so quick and easy to bust out a few mobility moves. And trust me when I say that simple routines like this will go a very long way toward keeping you pain free and moving well.
_______
🔹Kneeling thoracic cat / camel.
10 reps.
🔹Quadruped arm thread.
5 reos/side.
🔹Thoracic locked car / camel.
10 reps.
🔹Kneeling neck side bends and flexión / extension combo.
10 reps.
🔹90/90 stretch / hip opener combo.
10 reps/side.
🔹Internal rotation.
10 reps/side.
🔹Ankle mobilisation.
10 reps/side.
🔹M climber / thoracic rotation combo.
5 reps/side.
🔹Quadruped Shoulder circles.
5 reps/side.
🔹Kneeling swimmers hovers.
5 reps.
________
I hope you enjoy this sequence. Hit me up below and let me know what you think 🙌 Enjoy the rest of your weekend 🤙
_______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #selfcaresunday #mobilityflow
Here’s your weekly #Selfcare  mobility routine - right from my partners back garden. It’s so quick and easy to bust out a few mobility moves. And trust me when I say that simple routines like this will go a very long way toward keeping you pain free and moving well. _______ 🔹Kneeling thoracic cat / camel. 10 reps. 🔹Quadruped arm thread. 5 reos/side. 🔹Thoracic locked car / camel. 10 reps. 🔹Kneeling neck side bends and flexión / extension combo. 10 reps. 🔹90/90 stretch / hip opener combo. 10 reps/side. 🔹Internal rotation. 10 reps/side. 🔹Ankle mobilisation. 10 reps/side. 🔹M climber / thoracic rotation combo. 5 reps/side. 🔹Quadruped Shoulder circles. 5 reps/side. 🔹Kneeling swimmers hovers. 5 reps. ________ I hope you enjoy this sequence. Hit me up below and let me know what you think 🙌 Enjoy the rest of your weekend 🤙 _______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #selfcaresunday  #mobilityflow 
Waitin for my Uber like...
______
Today’s gym sesh:
🔹30 minutes mobility (#frc/#kinstretch based)
🔹Rowing Intervals (HIIT):
2.30 mins work / 2.30 mins rest. 8 rounds. (1.43/500 ave pace)
______
Lovin this pairing of mobility and cardio! What did you train today?
______
#jackhanrahanfitness ‘Smarter training, Superior results’
______
#fitnesscoach #hybridathlete #healthandwellness #totalfitness #totalhumanoptimization #strengthandconditioning #trainsmart 
#functionalbodybuilding 
#strengthtraining #functionalstrength #aesthetics #menshealth #mensfitness #malefitnessmodel #mensphysiquepic #fitnessmotivation #leanmuscle #abs #sixpack #aunaturale #naturalaesthetics #painfreetraining #longevity #fitnessmotivation #fitnessblogger #fitnessblog #concept2 #hiit
Waitin for my Uber like... ______ Today’s gym sesh: 🔹30 minutes mobility (#frc /#kinstretch  based) 🔹Rowing Intervals (HIIT): 2.30 mins work / 2.30 mins rest. 8 rounds. (1.43/500 ave pace) ______ Lovin this pairing of mobility and cardio! What did you train today? ______ #jackhanrahanfitness  ‘Smarter training, Superior results’ ______ #fitnesscoach  #hybridathlete  #healthandwellness  #totalfitness  #totalhumanoptimization  #strengthandconditioning  #trainsmart  #functionalbodybuilding  #strengthtraining  #functionalstrength  #aesthetics  #menshealth  #mensfitness  #malefitnessmodel  #mensphysiquepic  #fitnessmotivation  #leanmuscle  #abs  #sixpack  #aunaturale  #naturalaesthetics  #painfreetraining  #longevity  #fitnessmotivation  #fitnessblogger  #fitnessblog  #concept2  #hiit 
Today's Functional Strength Upper Body Sesh...
_____
A: KB Overhead Press 4x6 32kg's
📝. Main strength movement - vertical push.
B: DB Row 3x12-15 32kg
📝. Main accessory movement - horizontal pull.
Targets the mid back and lats.
C: Farmer Carries 3x 40s 44kg's
📝. Focus on very controlled walk.
Targets LOTS OF STUFF. Shoulders, upper back, core.
D1 EZ Bar Skull Crusher 3x15
D2 Reverse Curl 3x10
📝. Bicep/tricep super set with the goal of max pump.
E Band Facepull 4x20 short rec.
📝. Great shoulder prehab - targets upper back and shoulder stabilizers.
_______
Let me know if you have any programming questions. Also, If you like to see full workout vids like this, comment below 💪
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #healthandwellness #mobility #functionalbodybuilding #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #controlyourself #everydamnday #shoulderhealth #shoulderexercises #bodybuildingtips #lateralraises #menshealth #mensfitness #tnation #upperbodyday
Today's Functional Strength Upper Body Sesh... _____ A: KB Overhead Press 4x6 32kg's 📝. Main strength movement - vertical push. B: DB Row 3x12-15 32kg 📝. Main accessory movement - horizontal pull. Targets the mid back and lats. C: Farmer Carries 3x 40s 44kg's 📝. Focus on very controlled walk. Targets LOTS OF STUFF. Shoulders, upper back, core. D1 EZ Bar Skull Crusher 3x15 D2 Reverse Curl 3x10 📝. Bicep/tricep super set with the goal of max pump. E Band Facepull 4x20 short rec. 📝. Great shoulder prehab - targets upper back and shoulder stabilizers. _______ Let me know if you have any programming questions. Also, If you like to see full workout vids like this, comment below 💪 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #healthandwellness  #mobility  #functionalbodybuilding  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #controlyourself  #everydamnday  #shoulderhealth  #shoulderexercises  #bodybuildingtips  #lateralraises  #menshealth  #mensfitness  #tnation  #upperbodyday 
Football may not be coming home, but I’m still a proud Englishman 🏴󠁧󠁢󠁥󠁮󠁧󠁿💪
______
#jackhanrahanfitness ‘Smarter training, Superior results’
______
#london #regentsstreet #worldcup2018  #fitnesscoach #hybridathlete #healthandwellness #totalfitness #totalhumanoptimization #trainsmart 
#functionalbodybuilding 
#menshealth #mensfitness #painfreetraining #longevity #fitnessmotivation #fitnessblogger #fitnessblog
#tbt Joshua Tree National Park, CA. Pic taken at the cholla cactus garden.
______
This was one of the most memorable days from my time living in LA. Exploring this serene and wondrous place with my family who were visiting from the U.K. No phones, just purely immersed in nature 👌
______
Have you been? And if you have any recommendations for other national parks / hiking spots in or around LA, let me know. Headed back soon 🙏
______
#jackhanrahanfitness ‘Smarter training, Superior results’
______
#la #cali #joshuatree #naturalwonder #beautifulplaces #fitnesscoach #hybridathlete #healthandwellness #totalfitness #totalhumanoptimization #trainsmart 
#menshealth #mensfitness #longevity #fitnessblogger #fitnessblog
#tbt  Joshua Tree National Park, CA. Pic taken at the cholla cactus garden. ______ This was one of the most memorable days from my time living in LA. Exploring this serene and wondrous place with my family who were visiting from the U.K. No phones, just purely immersed in nature 👌 ______ Have you been? And if you have any recommendations for other national parks / hiking spots in or around LA, let me know. Headed back soon 🙏 ______ #jackhanrahanfitness  ‘Smarter training, Superior results’ ______ #la  #cali  #joshuatree  #naturalwonder  #beautifulplaces  #fitnesscoach  #hybridathlete  #healthandwellness  #totalfitness  #totalhumanoptimization  #trainsmart  #menshealth  #mensfitness  #longevity  #fitnessblogger  #fitnessblog 
I despise most push up variations. Learn to push up correctly - add bands, chains or a weight vests and get strong as hell! That’s what I think. But here’s one of the few variations that I love: Push up to downward dog.
_______
✅ Why it’s good
You get all the awesomeness of a regular push up with extra shoulder health benefits from the down dog component.
______
🔹Bulletproof the shoulders.
By transitioning to the overhead position (down dog bit), the serattus anterior muscle is strongly activated. A muscle that functions to protract and upwardly rotate the scapula. Its notoriously weak and a common culprits of shoulder pain (winged scapula? Do this!)
_______
🔹Improve overhead mobility.
Working the overhead position in a closed chain environment (hands fixed to ground) is way more shoulder friendly - it’s more stable and activates the stabilizers better (the rotator cuff and scapula stabilizers).
_______
✅ Technique tips.
➖Complete the push up, reach at the end to draw the blades round the rib cage.
➖Draw the hips  up and back while reaching the arms forward and into the ground. Also think of driving the head and chest between the arms.
➖I like to allow the knees to bend and am totally fine with heels off the ground. We’re focused on what’s occurring st the shoulders.
➖Reverse the motion and repeat the push up.
_______
✅ How to program
➖You could use this as a warm up drill, a stand alone exercise or paired with a pulling variation.
➖I quite like adding this to the end of an upper body day with the goal of maximising metabolic stress (high rep / pump style). Great for chest and shoulder pump!
_______
Program this in, make gains and let me know how it goes!
_______
#jackhanrahanfitness ‘Smarter training, Superior results’
_______
#fitnesscoach #healthandwellness #strengthandconditioning #trainsmart 
#functionalbodybuilding 
#strengthtraining #functionalstrength #shoulderhealth #shoulderpain #exercisetips #bodybuildingtips #menshealth #mensfitness #painfreetraining #pushups
I despise most push up variations. Learn to push up correctly - add bands, chains or a weight vests and get strong as hell! That’s what I think. But here’s one of the few variations that I love: Push up to downward dog. _______ ✅ Why it’s good You get all the awesomeness of a regular push up with extra shoulder health benefits from the down dog component. ______ 🔹Bulletproof the shoulders. By transitioning to the overhead position (down dog bit), the serattus anterior muscle is strongly activated. A muscle that functions to protract and upwardly rotate the scapula. Its notoriously weak and a common culprits of shoulder pain (winged scapula? Do this!) _______ 🔹Improve overhead mobility. Working the overhead position in a closed chain environment (hands fixed to ground) is way more shoulder friendly - it’s more stable and activates the stabilizers better (the rotator cuff and scapula stabilizers). _______ ✅ Technique tips. ➖Complete the push up, reach at the end to draw the blades round the rib cage. ➖Draw the hips up and back while reaching the arms forward and into the ground. Also think of driving the head and chest between the arms. ➖I like to allow the knees to bend and am totally fine with heels off the ground. We’re focused on what’s occurring st the shoulders. ➖Reverse the motion and repeat the push up. _______ ✅ How to program ➖You could use this as a warm up drill, a stand alone exercise or paired with a pulling variation. ➖I quite like adding this to the end of an upper body day with the goal of maximising metabolic stress (high rep / pump style). Great for chest and shoulder pump! _______ Program this in, make gains and let me know how it goes! _______ #jackhanrahanfitness  ‘Smarter training, Superior results’ _______ #fitnesscoach  #healthandwellness  #strengthandconditioning  #trainsmart  #functionalbodybuilding  #strengthtraining  #functionalstrength  #shoulderhealth  #shoulderpain  #exercisetips  #bodybuildingtips  #menshealth  #mensfitness  #painfreetraining  #pushups 
Just finished up a low intensity cardio - the most underutilized and misunderstood method of cardio training.
______
Don’t get me wrong - I firmly believe in a foundation of quality weight training. But failure to include cardio in your plan and you’re missing out on enormous benefits. Such as:
🔹Better recoverability during and between training sessions.
🔹Increased work capacity - so you can handle greater training volumes.
🔹Improved utilization of fat for fuel (aka you’ll be better at burning fat)
🔹The list goes on...
______
Most people do either 0 cardio or JUST HITT / ‘Balls to the wall’ style methods. Both strategies are less than ideal. And most people’s version of HIIT is doing more harm than good (that’s going to ruffle a few feathers but it’s a fact)
_______
I’ll go into way more detail about this when I bring out my cardio Ebook. And give you effective strategies to implement. Working hard to make this available by the end of the month.
________
I would love to know - what are you currently doing for cardio!? It will help me better tailor the book to your needs. Comment below. Thanks and much love 🙏💪
_______
#jackhanrahanfitness ‘Smarter training, Superior results’
______
#fitnesscoach #hybridathlete #healthandwellness #strengthandconditioning #trainsmart #painfreetraining 
#healthyjoints #longevity #movebetter 
#functionalbodybuilding 
#functionalstrength 
#hiit #aerobic #metabolicconditioning #fatloss #cardio #mensfitness #menshealth #fitnessmodel #woodway #wattbike #fitnesstips #fitnessblog
Just finished up a low intensity cardio - the most underutilized and misunderstood method of cardio training. ______ Don’t get me wrong - I firmly believe in a foundation of quality weight training. But failure to include cardio in your plan and you’re missing out on enormous benefits. Such as: 🔹Better recoverability during and between training sessions. 🔹Increased work capacity - so you can handle greater training volumes. 🔹Improved utilization of fat for fuel (aka you’ll be better at burning fat) 🔹The list goes on... ______ Most people do either 0 cardio or JUST HITT / ‘Balls to the wall’ style methods. Both strategies are less than ideal. And most people’s version of HIIT is doing more harm than good (that’s going to ruffle a few feathers but it’s a fact) _______ I’ll go into way more detail about this when I bring out my cardio Ebook. And give you effective strategies to implement. Working hard to make this available by the end of the month. ________ I would love to know - what are you currently doing for cardio!? It will help me better tailor the book to your needs. Comment below. Thanks and much love 🙏💪 _______ #jackhanrahanfitness  ‘Smarter training, Superior results’ ______ #fitnesscoach  #hybridathlete  #healthandwellness  #strengthandconditioning  #trainsmart  #painfreetraining  #healthyjoints  #longevity  #movebetter  #functionalbodybuilding  #functionalstrength  #hiit  #aerobic  #metabolicconditioning  #fatloss  #cardio  #mensfitness  #menshealth  #fitnessmodel  #woodway  #wattbike  #fitnesstips  #fitnessblog 
This is hands down my favorite lateral raise variation. It’s truly a full range of motion and absolutely smokes the delts.
______
Also notice that I’m under tension for about a minute. Why? Just like the upper back, shoulders respond well to metabolic stress (da pump). So ‘check’ the ego, use a lighter than normal weight and go to town chasing an almighty burn 🔥 
_______
Sets / reps.
➖4 Rounds of 8-10 w/ 45s-1min recovery between sets.
➖Program this in toward the tail end of an upper body day.
_______
Warning ⚠️: If this hurts your shoulders, don’t do it!
Is it a bad exercise for the shoulders? 
Wrong question. 
Are your shoulders bad for the exercise? 
Maybe.
If you have good shoulder mobility and functional control, you’re going to love this movement. If not, it could aggregate them. Just like ANY exercise - work within your movement capacity.
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #healthandwellness #mobility #functionalbodybuilding #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #controlyourself #everydamnday #shoulderhealth #shoulderexercises #bodybuildingtips #lateralraises #menshealth #mensfitness #tnation
This is hands down my favorite lateral raise variation. It’s truly a full range of motion and absolutely smokes the delts. ______ Also notice that I’m under tension for about a minute. Why? Just like the upper back, shoulders respond well to metabolic stress (da pump). So ‘check’ the ego, use a lighter than normal weight and go to town chasing an almighty burn 🔥 _______ Sets / reps. ➖4 Rounds of 8-10 w/ 45s-1min recovery between sets. ➖Program this in toward the tail end of an upper body day. _______ Warning ⚠️: If this hurts your shoulders, don’t do it! Is it a bad exercise for the shoulders? Wrong question. Are your shoulders bad for the exercise? Maybe. If you have good shoulder mobility and functional control, you’re going to love this movement. If not, it could aggregate them. Just like ANY exercise - work within your movement capacity. _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #healthandwellness  #mobility  #functionalbodybuilding  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #controlyourself  #everydamnday  #shoulderhealth  #shoulderexercises  #bodybuildingtips  #lateralraises  #menshealth  #mensfitness  #tnation 
Shoulder pain? Stiff shoulders? It doesn’t matter. If you’re yanking on bands and chasing flexibility gains to improve should health - you’re going about it ALL WRONG. Bulletproof the shoulders by improving MOBILITY (flexibility, strength and control).
______
Click the link in my bio to read my guest blog for @Drjohnrusin. “5 exercises to instantly improve shoulder mobility”. These exercises are a MUST. I’ve included 1 exercise here for a little taster 😉
_______
I would LOVE IT if you could comment below with your thoughts and take aways - it helps me refine content specific to your needs. Enjoy 😊
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #healthandwellness #mobility #mobilitytraining #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #controlyourself #everydamnday
#selfcare #shoulderhealth #painfreetraining #shouldermobility #functionalbodybuilding
Shoulder pain? Stiff shoulders? It doesn’t matter. If you’re yanking on bands and chasing flexibility gains to improve should health - you’re going about it ALL WRONG. Bulletproof the shoulders by improving MOBILITY (flexibility, strength and control). ______ Click the link in my bio to read my guest blog for @Drjohnrusin. “5 exercises to instantly improve shoulder mobility”. These exercises are a MUST. I’ve included 1 exercise here for a little taster 😉 _______ I would LOVE IT if you could comment below with your thoughts and take aways - it helps me refine content specific to your needs. Enjoy 😊 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #healthandwellness  #mobility  #mobilitytraining  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #controlyourself  #everydamnday  #selfcare  #shoulderhealth  #painfreetraining  #shouldermobility  #functionalbodybuilding 
Deskbound #selfcare: seated pigeon stretch for low back pain.
______
Tight hips can lead to low back pain and sitting in one position is death to the hips ☠️. So here’s one of the most effective stretches you can do to help maintain hip mobility. It targets  the lateral hip group which includes the piriformis (a common culprit of low back pain complains).
_______
✅ How it’s done.
➖Foot over knee.
➖Hold the ankle with one hand and knee with the other.
➖Sit tall and lean the shoulders forward - think about tilting the tailbone up and keeping the low back flat.
➖Hold for 90s-2 mins with relaxed breathing.
➖Repeat on the other side.
📝 You can modify the stretch slightly by pressing down on the knee before leaning forward. This increases external rotation at the hip and will alter the tissues that are stretched slightly. Play around with it but don’t do this if it causes knee pain. 
_______
I would suggest doing this stretch once for every hour you are desk-bound. Let me know how it feels below 👌
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #healthandwellness #mobility #mobilitytraining #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #controlyourself #everydamnday
#selfcare #selfcaretips #deskbound #hippain #hipmobility #piriformissyndrome #lowbackpain
Deskbound #selfcare : seated pigeon stretch for low back pain. ______ Tight hips can lead to low back pain and sitting in one position is death to the hips ☠️. So here’s one of the most effective stretches you can do to help maintain hip mobility. It targets the lateral hip group which includes the piriformis (a common culprit of low back pain complains). _______ ✅ How it’s done. ➖Foot over knee. ➖Hold the ankle with one hand and knee with the other. ➖Sit tall and lean the shoulders forward - think about tilting the tailbone up and keeping the low back flat. ➖Hold for 90s-2 mins with relaxed breathing. ➖Repeat on the other side. 📝 You can modify the stretch slightly by pressing down on the knee before leaning forward. This increases external rotation at the hip and will alter the tissues that are stretched slightly. Play around with it but don’t do this if it causes knee pain. _______ I would suggest doing this stretch once for every hour you are desk-bound. Let me know how it feels below 👌 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #healthandwellness  #mobility  #mobilitytraining  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #controlyourself  #everydamnday  #selfcare  #selfcaretips  #deskbound  #hippain  #hipmobility  #piriformissyndrome  #lowbackpain 
#selfcare mobilty in the sun today 🙌 ☀️ Follow along and feel free to use it as a morning routine for the upcoming week. You can also mix and match movements from my past #selfcare Sunday series. Just never forget that our bodies thrive off regular movement. Less than 10 minutes goes a very long way toward keeping you functioning well and living pain free. Enjoy 👍
_______
🔹Hip Flexor
📝 Tuck the butt. Squeeze the glutes and abs. Oscillate in and out of end range.
🔹Bootstrapper
📝 Grab toes. Pull yourself into a deep squat. Raise hips to stretch the back and hamstrings.
🔹Lateral Lunge
📝 Perform a Lateral kings. Stay low and switch sides. Come up and repeat.
🔹Glute March
📝 Perform a glute bridge. Raise  knee go chest. Repeat sides. Keep the hips completely still throughout.
🔹T Spine Rotation
📝 Sit on heels. Elbow in and out - working to mobilize the mid back.
🔹Table Top Bridges
📝 Raise hips. Keep the arms straight. Great stretch through the biceps and pecs.
🔹Scapula Circles
📝 Arm our straight. Reach forward. Shrug up to ear. Pull back to spine. Depress away from the ear.
🔹Dive Bomber Push Ups
📝 Transition from down to upward dog via a push up motion.
🔹Swimmers Hovers
📝 Hand behind head. Extend elbow to Y position. Sweep round turning palm up. Flex elbow and place hand as high up your back. Reverse motion.
🔹 Deep breathing.
📝 Finish with 2 minutes of slow deep breaths. 4 seconds in 8 seconds out.
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #selfcaresunday #mobilityflow
#selfcare  mobilty in the sun today 🙌 ☀️ Follow along and feel free to use it as a morning routine for the upcoming week. You can also mix and match movements from my past #selfcare  Sunday series. Just never forget that our bodies thrive off regular movement. Less than 10 minutes goes a very long way toward keeping you functioning well and living pain free. Enjoy 👍 _______ 🔹Hip Flexor 📝 Tuck the butt. Squeeze the glutes and abs. Oscillate in and out of end range. 🔹Bootstrapper 📝 Grab toes. Pull yourself into a deep squat. Raise hips to stretch the back and hamstrings. 🔹Lateral Lunge 📝 Perform a Lateral kings. Stay low and switch sides. Come up and repeat. 🔹Glute March 📝 Perform a glute bridge. Raise knee go chest. Repeat sides. Keep the hips completely still throughout. 🔹T Spine Rotation 📝 Sit on heels. Elbow in and out - working to mobilize the mid back. 🔹Table Top Bridges 📝 Raise hips. Keep the arms straight. Great stretch through the biceps and pecs. 🔹Scapula Circles 📝 Arm our straight. Reach forward. Shrug up to ear. Pull back to spine. Depress away from the ear. 🔹Dive Bomber Push Ups 📝 Transition from down to upward dog via a push up motion. 🔹Swimmers Hovers 📝 Hand behind head. Extend elbow to Y position. Sweep round turning palm up. Flex elbow and place hand as high up your back. Reverse motion. 🔹 Deep breathing. 📝 Finish with 2 minutes of slow deep breaths. 4 seconds in 8 seconds out. ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #selfcaresunday  #mobilityflow