Feel better now 🙌 from @jackhanrahanfitness - 10 moves. 10 minutes. self care sunday. let’s go...
🔹neck circles: 3 each way.
📝 make circles leading with the chin. perform in a cross legged position.
🔹axial rotations: 10 / side.
📝 arm our to side. rotate in and out.
🔹90/90 external rotation dynamic stretch: 10 / side.
📝 pull yourself forward imagine lifting the shin up and crushing a balloon against your thigh with your chest. push out and repeat.
🔹90/90 hinges: 5 / side.
📝 open up the trail leg keeping the front knee pinned.
🔹90/90 shoulder cars: 3 / side.
📝 imagine drawing the biggest circle you can. try to keep the arm in the same movement plane without.
🔹90/90 internal rotation dynamic stretch: 10 / side.
📝 pull yourself into a stretch by imaging lifting your heel while twisting your shoulders. push out and repeat.
🔹lumbar locked cat / camel: 10 reps.
📝 tuck hips then tilt the tailbone up. repeat.
🔹frog stretch / thoracic rotations: 10 / side.
📝 frog position. thoracic rotations to open up the mid back.
🔹floor slides: 10 reps.
📝 slide forearms up and down as if doing behind the neck shoulder press. feet up to engage core.
🔹max breathing: 2 minutes.
📝 max inhale. max exhale.
hope you enjoy this sequence. do this or do your own. just get 10 minutes of self care mobility in today 👊 let me know how it goes 👍
_______ #jackhanrahanfitness 'smarter training. superior results'
a reminder today to take care of yourself & take charge of what you want out of life!
do you want love? ❤️
give love! be love! .
give undivided attention. listen. .
you will attract the energy you give to others. .
i understand this is not a switch you just flip all the time! .
you have to feel you are worthy of love and respect to give those to others. .
it’s knowing who you are at your core that will set you free. .
own this day! you are unstoppable!
I've been on a mental high today and couldn't help but just try some high-hex deadlift to keep the high going. sure hex is easier, and sure it's in the high position, but i murdered all 550 pounds of it! this is nearly 100lbs higher than my standard straight bar record, which tells me i've got some deficit training in my future to shore up my lower range!