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  • jackhanrahanfitness
    Jack Hanrahan, CSCS.
    @jackhanrahanfitness

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Leg raises CAN BE a great exercise to work the anterior core.
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Notice I said ‘CAN BE’ not ‘ARE’. An exercise is only as good as it’s execution.
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What we’re looking for with the leg raise is ZERO momentum and sway of the body. All this does is take tension away from the muscles we’re trying to target.
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Bent knee, straight leg, toes to bar...there are many variations and progressions. Start with whichever you can perform with strict control and work up from there.
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Here’s a demo of weighted straight leg raises. Did this on Sunday...still feeling it today 😱
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#jackhanrahanfitness ‘Smarter training, Superior results’
______
#fitnesscoach #healthandwellness #strengthandconditioning #trainsmart 
#functionalbodybuilding 
#strengthtraining #functionalstrength #core #coreexercises #abstraining #controlyourself #functionalmovement #menshealth #mensfitness #hybridathlete #hybridtraining #workouttips
Leg raises CAN BE a great exercise to work the anterior core. . Notice I said ‘CAN BE’ not ‘ARE’. An exercise is only as good as it’s execution. . What we’re looking for with the leg raise is ZERO momentum and sway of the body. All this does is take tension away from the muscles we’re trying to target. . Bent knee, straight leg, toes to bar...there are many variations and progressions. Start with whichever you can perform with strict control and work up from there. . Here’s a demo of weighted straight leg raises. Did this on Sunday...still feeling it today 😱 ______ #jackhanrahanfitness  ‘Smarter training, Superior results’ ______ #fitnesscoach  #healthandwellness  #strengthandconditioning  #trainsmart  #functionalbodybuilding  #strengthtraining  #functionalstrength  #core  #coreexercises  #abstraining  #controlyourself  #functionalmovement  #menshealth  #mensfitness  #hybridathlete  #hybridtraining  #workouttips 
The 90/90 hip stretch is arguably the best bang for the buck stretch for the hips.
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Let’s make sure you feel it in the right place, otherwise it’s worthless.
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✅ How it’s done
🔹Start by setting up in the 90/90 position as explained in the video.
🔹Think ‘tall spine’ first.
🔹Now, imagine trying to hover your belly button over your front shin while reaching the shoulders forward.
🔹These cues should help you to achieve a slight ANTERIOR TILT OF YOUR PELVIS.
🔹To understand what that means, think of your pelvis as a bucket...you’re trying to spill water out the front of it.
🔹Doing this will elicit a deep stretch of the glueal tissues and hip capsule.
🔹Hold the stretch for 90 seconds - 2 minutes. This is the minimum time under tension for a stretch to be effective 👌
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⚠️ Do not fold the upper body by rounding the back. This does absolutely nothing for the hip. All were trying to do here is TILT THE PELVIS ANTERIORLY.
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Try this out and let me know if it was helpful below.
.
Tag a friend that needs more hip mobility!
.
 Thanks so much for watching 🙏
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#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #jointtraining #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #hipmobility
The 90/90 hip stretch is arguably the best bang for the buck stretch for the hips. . Let’s make sure you feel it in the right place, otherwise it’s worthless. . ✅ How it’s done 🔹Start by setting up in the 90/90 position as explained in the video. 🔹Think ‘tall spine’ first. 🔹Now, imagine trying to hover your belly button over your front shin while reaching the shoulders forward. 🔹These cues should help you to achieve a slight ANTERIOR TILT OF YOUR PELVIS. 🔹To understand what that means, think of your pelvis as a bucket...you’re trying to spill water out the front of it. 🔹Doing this will elicit a deep stretch of the glueal tissues and hip capsule. 🔹Hold the stretch for 90 seconds - 2 minutes. This is the minimum time under tension for a stretch to be effective 👌 . ⚠️ Do not fold the upper body by rounding the back. This does absolutely nothing for the hip. All were trying to do here is TILT THE PELVIS ANTERIORLY. . Try this out and let me know if it was helpful below. . Tag a friend that needs more hip mobility! . Thanks so much for watching 🙏 ______ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #jointtraining  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #hipmobility 
Here’s a super set to blast your abs. Both exercises are very common, but horribly butchered 9/10. Here’s a demo of correct tekkers 👌
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The first works the abs from the top down. The second works the abs from the bottom up - so it’s a great combo.
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Tack this onto the end of any weight training sesh.
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1️⃣ Rope crunches.
📝  This movement is a lot harder than it looks, requires great spinal control and strict form. Hinge at the hips and lock them in place. Keep the rope in front of your head with bent elbows. Round the upper back while exhaling hard. Arch the upper back and repeat.
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2️⃣ Hanging Leg Raises.
📝 I like to perform this with big toes pressed together. Straighten the legs in front of the body. As you draw knees to chest, tuck the hips to engage the lower abs and exhale hard. Straighten the legs and repeat.
.
✅ Reps / Sets.
➖2-3 rounds of 10-12 reps.
.
Hit me up below if you have any questions and let me know how it goes 💪
______
#jackhanrahanfitness ‘Smarter training, Superior results’
______
#fitnesscoach #healthandwellness #strengthandconditioning #trainsmart 
#functionalbodybuilding 
#strengthtraining #functionalstrength #core #coreexercises #abstraining #controlyourself #functionalmovement #menshealth #mensfitness #hybridathlete #hybridtraining #workouttips
Here’s a super set to blast your abs. Both exercises are very common, but horribly butchered 9/10. Here’s a demo of correct tekkers 👌 . The first works the abs from the top down. The second works the abs from the bottom up - so it’s a great combo. . Tack this onto the end of any weight training sesh. . 1️⃣ Rope crunches. 📝 This movement is a lot harder than it looks, requires great spinal control and strict form. Hinge at the hips and lock them in place. Keep the rope in front of your head with bent elbows. Round the upper back while exhaling hard. Arch the upper back and repeat. . 2️⃣ Hanging Leg Raises. 📝 I like to perform this with big toes pressed together. Straighten the legs in front of the body. As you draw knees to chest, tuck the hips to engage the lower abs and exhale hard. Straighten the legs and repeat. . ✅ Reps / Sets. ➖2-3 rounds of 10-12 reps. . Hit me up below if you have any questions and let me know how it goes 💪 ______ #jackhanrahanfitness  ‘Smarter training, Superior results’ ______ #fitnesscoach  #healthandwellness  #strengthandconditioning  #trainsmart  #functionalbodybuilding  #strengthtraining  #functionalstrength  #core  #coreexercises  #abstraining  #controlyourself  #functionalmovement  #menshealth  #mensfitness  #hybridathlete  #hybridtraining  #workouttips 
Weighted pull ups from my second upper body day. 3 takeaways from this post:
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1️⃣ Rings are by far the most comfortable and joint friendly way of doing pull ups due to the freedom of motion for the wrists, elbows and shoulders.
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2️⃣ Rest-Pause sets allow you to complete more reps with a given weight than straight sets. Here I did 4-2-2 with mini rest periods as opposed to a straight set of 8. This loading method is excellent for strength & muscle gains if you’re an intermediate / advanced lifter.
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3️⃣ Pull ups are the king of back exercises. Everyone should strive for 10 body weight reps which demonstrates a great level of functional strength.
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OH...AND ALWAYS TRAIN THROUGH A FULL RANGE OF MOTION. 👌
.
I hope these tips are helpful. Drop a like and a comment below if you have any questions 🙏💪
______
#jackhanrahanfitness ‘Smarter training, Superior results’
______
#fitnesscoach #healthandwellness #strengthandconditioning #trainsmart 
#functionalbodybuilding 
#strengthtraining #functionalstrength #menshealth #mensfitness #niketraining #nikepro #fitnesstips #backday #backtraining #fitnesstip #pullups #thirdspace
Weighted pull ups from my second upper body day. 3 takeaways from this post: . 1️⃣ Rings are by far the most comfortable and joint friendly way of doing pull ups due to the freedom of motion for the wrists, elbows and shoulders. . 2️⃣ Rest-Pause sets allow you to complete more reps with a given weight than straight sets. Here I did 4-2-2 with mini rest periods as opposed to a straight set of 8. This loading method is excellent for strength & muscle gains if you’re an intermediate / advanced lifter. . 3️⃣ Pull ups are the king of back exercises. Everyone should strive for 10 body weight reps which demonstrates a great level of functional strength. . OH...AND ALWAYS TRAIN THROUGH A FULL RANGE OF MOTION. 👌 . I hope these tips are helpful. Drop a like and a comment below if you have any questions 🙏💪 ______ #jackhanrahanfitness  ‘Smarter training, Superior results’ ______ #fitnesscoach  #healthandwellness  #strengthandconditioning  #trainsmart  #functionalbodybuilding  #strengthtraining  #functionalstrength  #menshealth  #mensfitness  #niketraining  #nikepro  #fitnesstips  #backday  #backtraining  #fitnesstip  #pullups  #thirdspace 
#tbt Playin with my boy Hermès in Lapland, Finland, during the 3ish hours of daylight 😱❄️
. 
This place is the definition of picturesque 👌 one of the most enjoyable trips I’ve ever taken. Highlights:
🔹Snowshoe hiking.
🔹Aurora chasing at night on snowmobiles.
🔹Learning to cross-country ski.
🔹Playing Ice hockey.
🔹Training at @leviwellnessclub 🔹Meeting the wonderful @ptpeippo .
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Who’s been!? What’s your favorite winter destination?
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#levi #lapland #finland #winterwonderland
#tbt  Playin with my boy Hermès in Lapland, Finland, during the 3ish hours of daylight 😱❄️ . This place is the definition of picturesque 👌 one of the most enjoyable trips I’ve ever taken. Highlights: 🔹Snowshoe hiking. 🔹Aurora chasing at night on snowmobiles. 🔹Learning to cross-country ski. 🔹Playing Ice hockey. 🔹Training at @leviwellnessclub 🔹Meeting the wonderful @ptpeippo . . Who’s been!? What’s your favorite winter destination? . #levi  #lapland  #finland  #winterwonderland 
“An ounce of prevention is worth a pound of cure”
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Looking after your joints is the key to physical longevity & living an active, pain-free life.
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Weight training through a full range of motion is one of the best tools for joint health, but it’s not enough.
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Conventional exercises DO NOT expand and strengthen the entirely of our joints ranges of motion.
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There is only one system that stands out as true joint-training: 
@functionalrangeconditioning.
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Since applying the principles, I’ve experienced better results with my weight training and I’ve never felt so good.
.
If you’re a trainer or clinician, I highly recommend taking the cert.
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If you’re keen to add joint-training to your fitness plan, I will be teaching mobility classes in central London (Soho) starting late Jan.
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Join my mailing list to be the first to know - spaces will be limited 👌 LINK IN BIO.
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#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #jointtraining #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow #hipmobility
“An ounce of prevention is worth a pound of cure” . Looking after your joints is the key to physical longevity & living an active, pain-free life. . Weight training through a full range of motion is one of the best tools for joint health, but it’s not enough. . Conventional exercises DO NOT expand and strengthen the entirely of our joints ranges of motion. . There is only one system that stands out as true joint-training: @functionalrangeconditioning. . Since applying the principles, I’ve experienced better results with my weight training and I’ve never felt so good. . If you’re a trainer or clinician, I highly recommend taking the cert. . If you’re keen to add joint-training to your fitness plan, I will be teaching mobility classes in central London (Soho) starting late Jan. . Join my mailing list to be the first to know - spaces will be limited 👌 LINK IN BIO. ______ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #jointtraining  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #hipmobility 
Tricep training tip - don’t forget your overhead work.
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The overhead position is necessary to fully lengthen the tricep long head and effectively train this beastly muscle.
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✅ What this is good for.
🔹Elbow health - yes direct arm training such as this will strengthen tendons around the elbow joint so it’s more resilient to injury.
🔹Mass gains. The triceps long head is a beastly muscle. Also note that triceps make up 2/3 the mass of your upper arm...so if you want bigger guns, you need to work the triceps from a variety of elbow positions.
🔹Mobility gains. Building strength in the lengthened position will help with overhead mobility (because mobility is the product of end range strength).
.
Any arm related questions please fire away 💪
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself  #everydamnday #shoulderhealth #thirdspace #triceps #armtraining #tricepsworkout #everydayisarmday
Tricep training tip - don’t forget your overhead work. . The overhead position is necessary to fully lengthen the tricep long head and effectively train this beastly muscle. . ✅ What this is good for. 🔹Elbow health - yes direct arm training such as this will strengthen tendons around the elbow joint so it’s more resilient to injury. 🔹Mass gains. The triceps long head is a beastly muscle. Also note that triceps make up 2/3 the mass of your upper arm...so if you want bigger guns, you need to work the triceps from a variety of elbow positions. 🔹Mobility gains. Building strength in the lengthened position will help with overhead mobility (because mobility is the product of end range strength). . Any arm related questions please fire away 💪 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #controlyourself  #everydamnday  #shoulderhealth  #thirdspace  #triceps  #armtraining  #tricepsworkout  #everydayisarmday 
Here’s a bulgarian split squat variation Im enjoying.
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The bench rack aids stability. The raised front foot allows for a greater range of motion for the working leg.
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All in all, this allows you to chase a sick pump! Phenomenal exercise for muscle growth and mobility gains 💪
.
📝 If you don’t have this fancy block - place your front foot on a plate.
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📝 Use a controlled tempo and lots of time under tension - 3-4 sets of 10-12 reps. You can tack on an ISO hold 20 degrees out of the lockout and also add a drop set on the last (if you’re truly sadistic)
.
📝 This works best as an accessory exercise to induce metabolic stress while minimizing joint stress.
.
Try it out, let me know how it goes 👌
______
#jackhanrahanfitness ‘Smarter training, Superior results’
______
#fitnesscoach #healthandwellness #strengthandconditioning #trainsmart 
#functionalbodybuilding 
#strengthtraining #functionalstrength #menshealth #mensfitness #niketraining #nikepro #gluteexercises #posteriorchain #legexercises #fitnesstips #painfreegains @performbetteruk @perform_better #glutetraining #splitsquats #mobility #hipmobility
Here’s a bulgarian split squat variation Im enjoying. . The bench rack aids stability. The raised front foot allows for a greater range of motion for the working leg. . All in all, this allows you to chase a sick pump! Phenomenal exercise for muscle growth and mobility gains 💪 . 📝 If you don’t have this fancy block - place your front foot on a plate. . 📝 Use a controlled tempo and lots of time under tension - 3-4 sets of 10-12 reps. You can tack on an ISO hold 20 degrees out of the lockout and also add a drop set on the last (if you’re truly sadistic) . 📝 This works best as an accessory exercise to induce metabolic stress while minimizing joint stress. . Try it out, let me know how it goes 👌 ______ #jackhanrahanfitness  ‘Smarter training, Superior results’ ______ #fitnesscoach  #healthandwellness  #strengthandconditioning  #trainsmart  #functionalbodybuilding  #strengthtraining  #functionalstrength  #menshealth  #mensfitness  #niketraining  #nikepro  #gluteexercises  #posteriorchain  #legexercises  #fitnesstips  #painfreegains  @performbetteruk @perform_better #glutetraining  #splitsquats  #mobility  #hipmobility 
The BEST physical well-being tip I can give is this:
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💥Start your day with 5-10 minutes of movement💥
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It will wake you up.
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It will connect you to your body.
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You’ll feel awesome and ready to attack the day.
.
In this routine:
🔹Neck circles.
🔹Shoulder axial rotations.
🔹Side bends.
🔹Scapula circles.
🔹Segmental cat/cow.
🔹Hip flexor.
🔹Table top bridges.
🔹Bootstrapper.
🔹Up/down dog.
.
 Don’t get too hung up on the exercises - just pick a handful and work through a few reps of each 👌
.
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 #hipmobility #morningroutine #healthandwellness
The BEST physical well-being tip I can give is this: . 💥Start your day with 5-10 minutes of movement💥 . It will wake you up. . It will connect you to your body. . You’ll feel awesome and ready to attack the day. . In this routine: 🔹Neck circles. 🔹Shoulder axial rotations. 🔹Side bends. 🔹Scapula circles. 🔹Segmental cat/cow. 🔹Hip flexor. 🔹Table top bridges. 🔹Bootstrapper. 🔹Up/down dog. . Don’t get too hung up on the exercises - just pick a handful and work through a few reps of each 👌 . 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  #hipmobility  #morningroutine  #healthandwellness 
You can’t build shoulders doing 3 sets of 10 lateral raises for ever. Step your game up and give this a go: Lateral raise 21’s.
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Scrunched up faces necessary - this burns like hell! 🔥
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✅ How it’s done 
1️⃣ 7 Full range lateral raises.
2️⃣ 7 Regular lateral raises.
3️⃣ 7 Partial lateral raises.
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Rest 90 seconds and repeat for 3 rounds.
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Hit this next time shoulder training is on the menu and let me know how it goes 💪💪💪
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself  #everydamnday #shoulderhealth #shouldertraining #thirdspace
You can’t build shoulders doing 3 sets of 10 lateral raises for ever. Step your game up and give this a go: Lateral raise 21’s. . Scrunched up faces necessary - this burns like hell! 🔥 . ✅ How it’s done 1️⃣ 7 Full range lateral raises. 2️⃣ 7 Regular lateral raises. 3️⃣ 7 Partial lateral raises. . Rest 90 seconds and repeat for 3 rounds. . Hit this next time shoulder training is on the menu and let me know how it goes 💪💪💪 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #controlyourself  #everydamnday  #shoulderhealth  #shouldertraining  #thirdspace 
Can you do this well?
.
Many people struggle to control flexion and extension of their lumbar spine.
.
Using a light band as demonstrated is an incredible way to enhance kinesthetic awareness and teach you this valuable movement skill.
.
✅ Benefits.
🔹Mobility gains - improving motion across each spinal segment so that force is evenly distributed and you mitigate injury risk.
🔹If you have low back pain or a stiff low back - this is a firm favorite to help relieve / resolve the issue.
🔹 If you struggle to hip hinge - this will teach you pelvic control.
🔹If you sit all day and need to drive some much needed motion back into your spine #selfcare !
🔹If you lift weights and struggle to ‘feel’ the position of your spine. As you know, it’s very important you learn how to maintain a neutral spine, especially on exercises like squats and deadlifts.
.
✅ How it’s done.
➖Loop a light band around your low back.
➖Assume an all 4’s position.
➖Try to stretch the band by rounding your low back and pressing into it.
➖Now try to slacken the band / allow it to pull your spine down to the ground by arching.
➖Transition between these two positions VERY SLOWLY.
➖Quality is 🔑 .
I also recommend filming yourself and watch as you improve over time. We want to see smooth motion and a nice even curve - that’s the goal 💪
.
TAG A FRIEND WHO CAN BENEFIT 🙏
_______
#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself #everydamnday  #spinalhealth #spinemobility #backhealth #catcow #lowbackpain
Can you do this well? . Many people struggle to control flexion and extension of their lumbar spine. . Using a light band as demonstrated is an incredible way to enhance kinesthetic awareness and teach you this valuable movement skill. . ✅ Benefits. 🔹Mobility gains - improving motion across each spinal segment so that force is evenly distributed and you mitigate injury risk. 🔹If you have low back pain or a stiff low back - this is a firm favorite to help relieve / resolve the issue. 🔹 If you struggle to hip hinge - this will teach you pelvic control. 🔹If you sit all day and need to drive some much needed motion back into your spine #selfcare  ! 🔹If you lift weights and struggle to ‘feel’ the position of your spine. As you know, it’s very important you learn how to maintain a neutral spine, especially on exercises like squats and deadlifts. . ✅ How it’s done. ➖Loop a light band around your low back. ➖Assume an all 4’s position. ➖Try to stretch the band by rounding your low back and pressing into it. ➖Now try to slacken the band / allow it to pull your spine down to the ground by arching. ➖Transition between these two positions VERY SLOWLY. ➖Quality is 🔑 . I also recommend filming yourself and watch as you improve over time. We want to see smooth motion and a nice even curve - that’s the goal 💪 . TAG A FRIEND WHO CAN BENEFIT 🙏 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #controlyourself  #everydamnday  #spinalhealth  #spinemobility  #backhealth  #catcow  #lowbackpain 
Rolling Tricep Extensions.
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This is one of my favorite tricep builders and transfers nicely to a stronger press.
.
The movement is basically a hybrid between a dumbbell extension and close grip press.
.
✅ How it’s done.
➖Lay on a bench or floor.
➖Start with the dumbbells directly above the shoulders.
➖Aim to rest the top of the dumbbell on the shoulder - so  lower and bend the elbows.
➖Once the dumbbells make contact with your shoulders, drive your elbows up so they point to the ceiling.
➖Roll the elbows forward and press back up.
.
✅ Reps / Sets.
➖I would highly recommend using a weight you can control for 8-15 reps. 3 rounds. 90 seconds recovery works well or super set with a bicep exercise.
.
Hit me up below if you like this or have any questions 💪 
______
#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #healthandwellness #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #controlyourself #everydamnday
#shoulderhealth #painfreetraining #functionalbodybuilding #thirdspace #tricepsworkout #triceps
Rolling Tricep Extensions. . This is one of my favorite tricep builders and transfers nicely to a stronger press. . The movement is basically a hybrid between a dumbbell extension and close grip press. . ✅ How it’s done. ➖Lay on a bench or floor. ➖Start with the dumbbells directly above the shoulders. ➖Aim to rest the top of the dumbbell on the shoulder - so lower and bend the elbows. ➖Once the dumbbells make contact with your shoulders, drive your elbows up so they point to the ceiling. ➖Roll the elbows forward and press back up. . ✅ Reps / Sets. ➖I would highly recommend using a weight you can control for 8-15 reps. 3 rounds. 90 seconds recovery works well or super set with a bicep exercise. . Hit me up below if you like this or have any questions 💪 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #healthandwellness  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #controlyourself  #everydamnday  #shoulderhealth  #painfreetraining  #functionalbodybuilding  #thirdspace  #tricepsworkout  #triceps