Jack Hanrahan

How to fix rounded shoulders – 3 posture correction strategies

Call it what you will, rounded shoulders, slumped shoulders or the ‘caveman’ look…this adverse “hunch forward” posture is far too common and 9/10 times, easily remedied. From an aesthetic standpoint, this posture type gives the appearance of narrow shoulders and a sunken chest, reducing your sex appeal by at least 30%. The altered shoulder position screws up shoulder function, restricts mobility (particularly overhead) and can lead to tight muscles, neck pains, shoulders blade pain, and...

READ MORE

The 3-Step Squat Warm Up

What does your current squat warm-up look like?    Foam roll the living heck out of the quads, calves and hamstrings? A 15 minute, hip focused stretch-a-thon? What warm-up? I Just SQUAT!   Whatever your approach may be, we all want the same thing – squats to FEEL good. So unless you’re a ninja or have the hips of a 4 year old, most of us take some time to loosen up before entering the squat rack. Especially if we’ve just been desk-bound for the past 8 hours. That said, most...

READ MORE

My Morning Routine – And Why You Need One Too

  “If you win the morning, you win the day” – Tim Ferris   If I was to pick one lifestyle change over the past year that has had the most notable effect on my health and well-being, it would be my newly refined morning routine. That is, a string of habits that prime my physical and mental state for the day ahead. I’ve said it once and I’ll say it always, what you do outside the gym matters. Sometimes I wake up negative, lagging with low energy and destined to procrastinate...

READ MORE

Master This Movement: Segmental Cat-Camel

From desk-bound office workers to elite athletes, a healthier spine benefits us all in many ways. Though admittedly, the movement I’m about to show you looks like something only Circ Du Soleil performers or veteran yogis would be capable of! In actual fact, every human being was born with the movement capacity to do it, and there’s tremendous value in learning and mastering this exercise. p.s. Don’t think you suck as a human being if you can’t do it straight off the bat....

READ MORE

The best Hip Mobility Exercise. Period.

If you want to clean up your squat technique, get more out of your training efforts or just feel and move less like the tin man and more like a human being…chances are, you need to prioritise your hip mobility. When joints work nice, everything becomes easier….so let’s get them working better. The 90/90 Hip Stretch – Pimped up and More Effective   You may know the 90/90 hip stretch. What I love about it is how it targets the deepest layers of tissue associated with...

READ MORE