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Jack Hanrahan
what does foam rolling do?

Foam Rolling. You’re doing it wrong.

What does foam rolling really do (and more importantly, not do)  Foam rolling. You’ve heard it’s great for releasing tight muscles, extinguishing DOM’s and eliminating aches & pains. So you spend precious time every week gritting your teeth and enduring the pain of steam rolling your sensitive muscles. But is it actually doing you any good? Hate to break it to you but, probably not. That’s not to say foam rolling is ineffective, but it’s the way most people are doing it that certainly...

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rounded shoulders

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. In this post, I’m going to go through how to fix rounded shoulders once and for all. 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...

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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...

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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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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....

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90/90 Stretch: 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 with the best hip mobility exercise: the 90/90 stretch. 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...

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