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Jack Hanrahan Fitness

@jackhanrahanfitness

Fitness Coach, Personal Trainer
Rebuild Your Health & Physique ⬇️ “Smarter Training, Superior Results” 💪
Fitness
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Top Instagram Posts of Jack Hanrahan Fitness

Jack Hanrahan Fitness’s Most liked posts from the last 30 uploads.

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Media Stats – Instagram Posts

Recent 30 posts with likes and comments overview.

Media overview
Published Caption Likes Comments
Being hyped up for an hour is a terrible strategy to manage your energy and train productively… Be ‘ON’ or ‘OFF’. This mentality and approach will be a game changer for your performance and results 👌 jackhanrahanfitness ‘Smarter training, Superior results’ 2025-09-08 22:02:05 Being hy.. 331 -57% 13 -58%
I lift and ruck (for cardio) on alternating days. This is one of my current rucking workouts. The combination of lifting and rucking has taken my health & physique to the next level 🚀 It’s so damn effective, I have a whole series for YouTube dropping soon, to show you how to do it too. Let me know if you’re be keen to see that 👇 and what you’d like to know. I can’t wait to share it with you soon 🙏 jackhanrahanfitness ‘Smarter training, superior results’ 2025-09-07 19:35:46 I li.. 240 -68% 25 -19%
Doing bulgarian split squats, week in week out? They are great, BUT… Thoughts or questions after watching? 👇 jackhanrahanfitness ‘Smarter Training, Superior Results’ 2025-09-05 19:56:30 Doing bulgarian .. 787 +3% 22 -29%
Wanna be jacked and healthy? Read on… The first exercise is more challenging from a stability standpoint. More degrees of freedom, more afferent information to the brain, better joint centration and thus excellent for joint health. The second takes some of the stability demand away. Great for maximizing tension and fatiguing the target muscles to get a potent growth stimulus. The third is a classic functional strength exercise that challenges muscle integration and force production in the vertical plane. My guess is that you want to preserve joint health, build muscle and functional strength? All things that improve the way you look, physically, as well as your functional capacity / quality of life. If that’s the case…movement variability is key… And you need to know ‘why’ you’re choosing a particular exercise, the purpose it serves and where it fits into your program. Thoughts, questions , comments? Love to hear it 👇 jackhanrahanfitness ‘Smarter training, superior results’ 2025-09-01 19:37:16 Wann.. 509 -33% 8 -74%
The missing link in my training… If this resonates with you, I’d love to hear your thoughts 👇 p.s. If it’s pissing down 🌧️ or howling 💨 out there, it’s still just as fun. If not, more so! 🤣👌 jackhanrahanfitness ‘Smarter training, Superior results’ 2025-08-31 19:37:31 .. 407 -47% 13 -58%
Around the age of 40? Here are 3 lower body strength targets to aim for 🎯 and ‘why’ being strong matters. Let me know your thoughts ⬇️ jackhanrahanfitness ‘Smarter training, superior results’ 2025-08-27 20:59:02 Around the.. 818 +7% 36 +16%
“There’s fit. Then there’s hills fit” After 2.5 years of rucking 3 times per week…I get that phrase now! Who’s taking souls on the hills? This is what we are built for. This is how we thrive 💪 jackhanrahanfitness ‘Smarter training, superior results’ 2025-08-23 20:57:32 “There.. 1,542 +103% 17 -45%
Hit a plateau? You might need to regress to progress. Here’s why… This is something I do, routinely. It’s how I get in better shape, every year, and how you can too! 💪 jackhanrahanfitness ‘Smarter training, superior results’ 2025-08-19 21:47:55 Hit a platea.. 469 -38% 22 -29%
RDL’s never felt so good… Lift without back pain part 5: Maintain a ‘pressurized’ brace while breathing, during your compound lifts. Exercise Example: RDL. Notice the barrel shape that is maintained throughout the movement. Core is strongly engaged and the intra abdominal pressure is pushing against the lumbar spine from the front to resist compression and reduce excessive spinal erector activity. I feel almost nothing in the back, as I work the glutes and hamstrings. This takes practice! But worth the time and effort to confidently lift heavy for life and preserve the health of your spine. ———————————————- That’s a wrap on this 5 part series with Dr Richard Ulm (chiropractor, strength coach and lead instructor of DNS). Helpful? Questions? Want to learn more? Fire away and let us know ⬇️ Thanks so much for watching. Make sure to check out athleteenhancement for all things stabilization / DNS as it applies to strength training 💪 2025-08-16 20:44:33 .. 378 -50% 21 -32%
Lift without back pain part 4: Challenge your ability to maintain a ‘pressurized’ brace while breathing under loaded abs. Exercise: High 1/2 kneeling suitcase hold. This one smokes the lateral core 🔥 Make sure you BREATHE. I like 2-3 seconds inhale, 2-3 seconds exhale, nasal only. Maintain the pressure 👌 ———————————————- Join me and Dr Richard Ulm (chiropractor, strength coach and lead instructor of DNS), in this mini series, to learn how to correctly engage your core using intra-abdominal pressure to stabilize the spine. Questions after watching, fire away ⬇️ and tune in tomorrow for the next one 💪 jackhanrahanfitness ‘Smarter Training, Superior Results’ 2025-08-15 19:57:17 .. 567 -26% 30 -3%
Lift without back pain part 3: Challenge your ability to maintain a ‘pressurized’ brace while breathing, under loaded abs. Exercise: DNS 3 month pullover. This will have your anterior core on 🔥… it burns DEEP! Weight: Start with something light e.g. 5lb. Programming: Try 3 rounds of 30 seconds with 60 second rest periods. Progression: Increase weight and / or time under tension 👌 ———————————————- Join me and Dr Richard Ulm (chiropractor, strength coach and lead instructor of DNS), in this mini series, to learn how to correctly engage your core using intra-abdominal pressure to stabilize the spine. Questions after watching, fire away ⬇️ and tune in tomorrow for the next one 💪 jackhanrahanfitness ‘Smarter Training, Superior Results’ 2025-08-14 20:42:33 .. 338 -56% 15 -52%
Lift without back pain part 2: Learn to pressurize the abdomen and properly engage the core. p.s. you will likely find this difficult. Everyone does at first. Stick with it. Eventually it will click and you’ll get better with practice 👌 ———————————————- Join me and Dr Richard Ulm athleteenhancement (chiropractor, strength coach and lead instructor of DNS), in this mini series, to learn how to correctly engage your core using intra-abdominal pressure to stabilize the spine. Questions after watching, fire away ⬇️ and tune in tomorrow for the next one 💪 jackhanrahanfitness ‘Smarter Training, Superior Results’ 2025-08-13 19:55:19 .. 617 -19% 26 -16%
Lift without back pain part 1: The difference between ‘tensing’ the abs and ‘pressurizing’ the abdomen. Join me and Dr Richard Ulm athleteenhancement (chiropractor, strength coach and lead instructor of DNS), in this mini series, to learn how to correctly engage your core using intra-abdominal pressure to stabilize the spine. Questions after watching, fire away ⬇️ and tune in tomorrow for the next one 💪 jackhanrahanfitness ‘Smarter Training, Superior Results’ 2025-08-12 20:16:20 Lift w.. 861 +13% 40 +29%
Building a better VO2 max test… Aerobic fitness is the leading predictor of all-cause mortality. But, the way we measure aerobic fitness is often flawed and not providing useful data to inform smarter cardio programming. 3 Major reasons why… ➡️ Choice of modality - bike or run. That’s ok if YOU are a very skilled cyclist or runner, but very few people are. ➡️ Cookie cutter protocol - often not calibrated to YOUR fitness level. ➡️ Short step test - intensity is changing so quickly that it’s difficult (if not impossible) to accurately determine YOUR training zones. I’m working on a better test… ➡️ Modality - Incline walking or rucking. Scalable to all levels. No complex skill required. The most fundamental (and functional) human movement. ➡️ Personalized protocol to YOUR fitness level. p.s I was testing my ‘advanced’ protocol with 15% gradient and 55lb. ➡️ Long step test - intensity increases slowly, so we can accurately determine your training zones AND you will understand the relationship between breathing, RPE, heart rate and work output. Super important! If you like this idea of this, give me a 🙋🏼‍♂️ Thoughts or questions, love to hear ⬇️ My goal is to make everyone jacked n’ healthy. I’m going to build a data set and case studies that we can all learn from to make that happen ❤️💪 More to come… jackhanrahanfitness ‘Smarter training, superior results’ 2025-08-05 20:44:32 .. 386 -49% 16 -48%
I started training for health & longevity when I was 25, because I realized the traditional ‘bodybuilding’ approach was breaking me down. At 36, this is what anchors my training today… 1️⃣ Mobility…because joint health is priority #1 2️⃣ Functional strength training…because it determines what I’m physically capable of. 3️⃣ Rucking for cardio…because it’s the most functional human movement and aerobic fitness drives energy and recovery. 4️⃣ Just a random video that to me represents ‘physical freedom’. This is what drives everything I do. At 36, I’m about to have my first child and I want to be physically free so we can have adventures together for decades to come! If YOU want to be built to last, make sure you are training SMART to achieve it. Happy Sunday friends. Keep getting after it RIGHT HERE, RIGHT NOW 👊 2025-08-03 19:58:16 .. 1,089 +43% 20 -36%
Cranky shoulders? Don’t feel your chest engage well? This will fix that. It’s all in the details 👀 jackhanrahanfitness ‘Smarter training, superior results’ 2025-08-01 20:26:37 Cranky shoulde.. 583 -23% 14 -55%
Struggling to build strong, muscular glutes? 🍑 This is how you effectively load them across the 3 primary lower body movement patterns. Can you spot the difference? It’s all in the details 👌 jackhanrahanfitness ‘Smarter training, superior results’ 2025-07-28 20:26:18 Struggling to.. 1,040 +37% 26 -16%
You can knock a good 20-30 years off your chronological age. My 36 year old self today could run circles around my 18 year old self. Here’s the catch… You’ve got to train smarter. Because exercise has the power to change your physiology…if you use it correctly. Don’t waste any more time. ➡️ Restore your joint health so you move well. ➡️ Get very strong across fundamental human movements. ➡️ Build a beastly engine. That’s how you’ll gain physical freedom, so you can enjoy a high quality of life…for the rest of your life ❤️💪 jackhanrahanfitness ‘Smarter training, Superior results’ 2025-07-26 20:20:48 .. 584 -23% 29 -7%
Are you falling for the progressive overload trap? If so, here’s what to do 👊 Don’t ignore this one. It’s a major source of injury and can save you years of frustration. Also, we all need to check the ego from time to time 👌 jackhanrahanfitness ‘Smarter Training, Superior Results’ 2025-07-22 20:28:11 Are you f.. 452 -41% 14 -55%
Big personal news! Mi amor, my wife, is building our first child. The boy is kicking strong and I can’t wait to meet my new gym buddy. Here’s to Fatherhood and the exciting adventures ahead ❤️ 2025-07-20 20:05:26 Big personal news.. 4,956 +551% 248 +699%
Hammering the hills today, or rather, getting hammered by the hills! 🥴 Navigating and rucking on the weekends has become my favorite session of the week, but not when it almost kills me 🤣 Any fellow ruckers who care to join me sometime? I promise to keep it ‘sensible’ ! 💪 2025-07-19 22:06:10 Hammering th.. 294 -61% 11 -65%
It’s never too late to build your engine and the time commitment to achieve the ‘elite’ longevity category might surprise you. It just takes a SMART approach to cardio and a willingness to persist. What Geoffrey has achieved is proof of that and you can do it too! ❤️💪 jackhanrahanfitness ‘Smarter Training, Superior Results’ 2025-07-17 20:00:16 It’s nev.. 327 -57% 10 -68%
More context / additional thoughts… ➡️ This principle Isn’t just useful to ensure muscular balance, but also balanced functional strength, stability, mobility and healthy joints. ➡️ If you think you need more volume for a particular movement pattern, you might be right, but it is much more likely an issue with form and therefore, not maximizing tension on the target muscles. Master the movement and it will be more effective. ➡️ This isn’t an exact science. Just a guideline. Just be aware that these movements are fundamental. Feel free to experiment and add isolations for lagging muscle groups / weak stabilizers. We are all different, hence the need for individualization. Questions? Fire away ⬇️ ‘Smarter Training, Superior Results’ jackhanrahanfitness 2025-07-15 20:09:27 .. 487 -36% 12 -61%
I remember the days of waking up tired, even after 10 hours sleep. Dragging myself through the day. Yawning through workouts. I was in a perpetual state of recovery debt. I’m a different human now, with 50% more energy 🔋 permanently. If you’d like to learn about SMART cardio training, drop a comment below, I’d love to help ⬇️ ‘Smarter training, superior results’ jackhanrahanfitness 2025-07-13 20:03:31 I rememb.. 466 -39% 48 +55%
Can you shoulder press 70% of your bench press? Comment 👇 If not, here’s why it matters and what to do 👊 jackhanrahanfitness ‘Smarter Training, Superior Results’ 2025-07-11 21:14:25 Can you shoul.. 505 -34% 40 +29%

On average, Jack Hanrahan Fitness gets 761 likes and 31 comments per post. (Historical)

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Trends for likes, comments, and caption length from the last 30 posts.

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Tracked since Sep 10, 2025
Updated: Sep 10, 2025
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