Jack Hanrahan

Core vs Abs – Best of Both

There is one fitness goal that dominates all others – shredded abs. Its no surprise really, a lean and defined mid section is widely considered the hallmark of a great physique. Which might explain why notable bodies like Brad Pitt in Fight Club are still talked about today (He’s got nothing on Wolverine tho). But despite the obvious visual appeal, muscles of the core have very important functions too. As the link between the upper and lower body, the core must be damn good at...

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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...

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3 Crunch-Less Core Finishers

Who doesn’t love a good ol’ ‘deep burn’ in the abs at the end of a training session? What a sadistic bunch we are! But for most, core finishers consist of a mash up of crunches, sit-ups and lots of bending and twisting. Your body deserves better than that. A lot better. Ploughing through a bunch of mindless exercises might create that satisfying soreness, BUT…at what cost? We have long known that flexion-extension exercises (e.g. sit-ups, crunches, side bends) are not very spine...

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5 ways to train smarter

From 5 minute treadmill jogs to 45 minute stretching routines, warming up for weights varies widely among gym goers. Though doing anything beats rocking up to the squat rack after being desk bound for 8 hours, carrying out a random, non-specific warm up (of any length) will only lead to lacklustre training.

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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...

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Press without pain – 3 Alternative Exercises to Barbel Pressing

SO…you wanna bench, but it hurts like hell when you do. Most people assume that the barbell bench press must be bad for their shoulders. To some extent, this is true. Like overusing any exercise can be. That said, in most cases it is bad shoulders that don’t play nice with the bench. (I’m supposed to be your side, aren’t I!?) The barbell bench press is a tricky beast. It is a very technical lift and less than stellar technique can be destructive to shoulder health. In the long...

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