CRAWLING WELL = SQUATING WELL

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Did you know that having the ability to crawl well can & will  increase your ability to squat well?

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Yup, working on ground based crawling in my experiences helps squatting better than any band assisted corrective drill.

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Other carry over effects=a better Over Head Press, a better Deadlift, & generally building a bullet proof torso, shoulders & hips!

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I generally set a timer for 30/30 intervals & let it run for 5 minutes.  I will alternate between crawling(leopard and bear) & rocking, or just crawling for straight up 5 mins.

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Have you ever tried to leopard & bear crawl like me in the video for 5 mins?

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Rocking or Crawling either leopard / baby/ bear is one of my go to’s following soft tissue work on any part of the body.

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Using these ground based movements I can help the client put an appropriate load on the tissue to help re-enforce the soft tissue work done.

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Are you looking for help with any area of your body?  I have 20 years of experience!

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I am now offering IN-PERSON services in the Las Vegas area!

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Link in my HERE for more information!

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Also save this post to give crawling a try…or if you find you need some help in an area of your body & want to hit me up!

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#ericgahan #muscle #strengthtraining #rehabilitation #testosterone #hormones #strong #fit #fitness #crawling #kettlebells #squats

KETTLEBELL CRUSHER

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Day 3 of the KB Crusher program I am following had me performing Double Kettlebell OH Presses & Deadlifts!

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For the OH Presses I worked up to Double 32kg(140.8lbs) for a Ladder of 1,2,3.

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For Deadlifts I performed a solid set of 3 following each OH press ladder.  My last set seen here is 305lbs for 3.  This is super solid for me.

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My DL needs work, but it always does.  I am excited to see where I am at the end of the programming.

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You can see in the video I am moving a bit slow w/ the DL & my face is surprised when I finish.  I was pleasantly surprised when I pulled 305 for 3 and it felt fairly easy.  I am excited to grease this groove for the next few weeks.

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Are you looking for help programming strength with kettlebells and the barbell?

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The 2 ultimate strength building tools!

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Check out my offerings for Online Coaching HERE.  I can help you build sustainable strength!  With 20 years of experience I can help all levels.  Read my BIO HERE

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Link HERE To On-Line Offerings

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #kettlebells #deadlift #press

1H SWINGS & SIDE PLANKS

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Yesterday I posted about 2H Swings & Planks.

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Today’s special sauce is 1H Swings & Side Planks!  Again, So simple & So effective!

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Set a timer: 15s Swing(5R;L)/ 15s transition/ 15s Side Plank Repeats/15s transition…REPEAT…REPEAT…REPEAT! Just remember to alternate R&L with the side plank.

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I did this for 20 rounds with a 24kg #kettlebell.

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I working to build a better 1H Swing…I know…this will do the trick!

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Side note…you’ll see me do some head nods…I’m always doing a self check to make sure I’m not tense in the area away from the plank.

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I can’t wait to see what I’m working with at the end of my program.  Kettlebell Crusher!  You can still get this program for 20% off!!  Link HERE👊🏻💪🏻🤙🏻

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So Simple, so effective!

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Give it a shot…Let me know how it goes!

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #kettlebells

SWING & PLANKS

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So simple & So effective!

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Set a timer: 15s Swing/ 15s transition/ 15s High to Low Plank Repeats/15s transition…REPEAT…REPEAT…REPEAT!

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Yesterday, I did this for 20 rounds with a 30kg #kettlebell.

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So Simple, so effective!

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Give it a shot…Let me know how it goes!

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #kettlebells

KETTLEBELL CRUSHER: Lets Train Together!

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To close out this awesome 2019 year, I am going to be following our signature KETTLEBELL CRUSHER PROGRAM!

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I want any & everyone to follow the program with me!

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From now until 11/18/19 you can purchase the Kettlebell Crusher Program for 20% off!

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Use the code: KBCrusher20

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Link HERE!

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The Kettlebell Crusher program is an 8-week program, that includes four 60-minute workouts per week – that’s a total of 32 workouts!

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Program is appropriate for intermediate to expert level kettlebell training enthusiasts and coaches.

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You will have access to our online Facebook group to review your training & receive coaching from me as WE progress together through he program!

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Lets do this!  Train with me in our exclusive group and follow this kick ass program!

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Use the Code: KBCrusher20

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Link HERE to the program to purchase!

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #kettlebells

Last 12 HOURS to Get into my Mens Group!

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Click HERE to get your spot!  $1400.00 worth of coaching and training for $299.00

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EMPOWER U MEN is DESGNED FOR HOME & TRAVEL!

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The #1 question I receive about my group coaching program is:

“Can I stay on the program if I travel?”

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Absolutely.  You can.  The workouts are designed to be done anywhere, home, away, hotel gym!

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Nutrition is a template of macros & with a simple a trip to a grocery store, you can stay on track.

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Right now I am in AZ on a business trip & you can see I easily made up my morning shake with a travel blender & a quick trip to the local store.

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Nutrition does not have to be hard.  I help coach you through it & make it manageable.  Plus w/ weekly calls I can help you develop a plan for travel.

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First & foremost I am an educator, I have passion to help you & teach you to be the best you can!  You will learn so much on my program & I will EMPOWERU to thrive!

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EmpowerU: Men Online Group will begin Nov 5 thru Dec 29th!  Registration closes on Nov 4th.

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Join NOW to get prepared!

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An 8 Week Program to power thru the holidays & enter 2020 LEAN & STRONG.

_

EmpowerU: Men Online Group Coaching includes:

_

An 18 page EmpowerU MEN Packet outlining items to eliminate to optimize testosterone production.

_

My signature 8-week Circuit Shred to Optimize Strength Training:

*Circuit Shred strength programming & coaching via my platform/app on exercise.com (you      will get the entire program for the 8 weeks and lifetime access to the program.)

*Proven to reduce body fat & gain lean muscle mass

*5 Days of training per week for 8 Weeks

_

Nutrition Template to Optimize Fat Loss &  Lean Muscle Gains

  • A macronutrient science-based approach to support testosterone production, strength training, recovery, injury reduction and prevention.
  • This template will be based off your current weight and goals.  It will be a template for you to follow.  Guidance as to making modifications to the template will be given, if asked in the weekly calls.

_

Weekly 60-minute web Calls via ZOOM to Discuss Training and Nutrition Challenges, Action Items to overcome challenges and achieve Success

_

Access to Private Facebook Group for support from other members and once a week support from Eric.  Live Facebook events will happen as well & will give helpful tips for success in training, nutrition, and testosterone optimization.

_

A Welcome Packet to give you the direction, accountability and support that you need.

_

Training with me for over 75% off the regular price!

_

Click the link HERE to get your SPOT…it closes in 12 hours!

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #circuittraining #kettlebells

24 HOURS LEFT TO GET IN AT THE SPECIAL PRICE!

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LINK HERE

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Price goes up on OCT 31!

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Transformations will happen: Mind, Body, and Lifestyle to optimize your hormones!

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In 8- Weeks…On average guys will drop 2 inches from your waist and potentially gain 2lbs of Lean Muscle.

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Learning the facts in my Online Group.  Hands down this is the golden ticket in my group & when you are done, you will  have the keys to the factory to be LEANER, STRONGER, & have better HORMONE HEALTH.  I will teach you the best & ONLY ways to Optimize your testosterone.

_

All evidenced based and no GARBAGE!  TRUTH!

_

EmpowerU: Men Online Group will begin Nov 5 thru Dec 29th!  An 8 Week Program to power thru the holidays & enter 2020 LEAN & STRONG.

_

EmpowerU: Men Online Group Coaching includes:

_

An 18 page EmpowerU MEN Packet outlining items to eliminate to optimize testosterone production.

_

My signature 8-week Circuit Shred to Optimize Strength Training:

*Circuit Shred strength programming & coaching via my platform/app on exercise.com (you      will get the entire program for the 8 weeks and lifetime access to the program.)

*Proven to reduce body fat & gain lean muscle mass

*5 Days of training per week for 8 Weeks

_

Nutrition Template to Optimize Fat Loss &  Lean Muscle Gains

  • A macronutrient science-based approach to support testosterone production, strength training, recovery, injury reduction and prevention.
  • This template will be based off your current weight and goals.  It will be a template for you to follow.  Guidance as to making modifications to the template will be given, if asked in the weekly calls.

_

Weekly 60-minute web Calls via ZOOM to Discuss Training and Nutrition Challenges, Action Items to overcome challenges and achieve Success

_

Access to Private Facebook Group for support from other members and once a week support from Eric.  Live Facebook events will happen as well & will give helpful tips for success in training, nutrition, and testosterone optimization.

_

A Welcome Packet to give you the direction, accountability and support that you need.

_

Training with me for over 75% off the regular price!  PRICE GOES UP on OCT 31.

_

Click the link HERE to get your SPOT…it closes once I hit 10!  PRICE GOES UP TOMORROW!

_

#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #circuittraining #kettlebells

5 Spots ARE LEFT.  REGISTRATION IS OPEN FOR the NEXT 48 HOURS.

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LINK HERE

_

What are the best supplements to Optimize Testosterone?

_

Learning the facts in my Online Group.  Hands down this is the golden ticket in my group & when you are done, you will  have the keys to the factory to be LEANER, STRONGER, & have better HORMONE HEALTH.  I will teach you the best & ONLY ways to Optimize your testosterone.

_

All evidenced based and no GARBAGE!  TRUTH!

_

EmpowerU: Men Online Group will begin Nov 5 thru Dec 29th!  An 8 Week Program to power thru the holidays & enter 2020 LEAN & STRONG.

_

EmpowerU: Men Online Group Coaching includes:

_

An 18 page EmpowerU MEN Packet outlining items to eliminate to optimize testosterone production.

_

My signature 8-week Circuit Shred to Optimize Strength Training:

*Circuit Shred strength programming & coaching via my platform/app on exercise.com (you      will get the entire program for the 8 weeks and lifetime access to the program.)

*Proven to reduce body fat & gain lean muscle mass

*5 Days of training per week for 8 Weeks

_

Nutrition Template to Optimize Fat Loss &  Lean Muscle Gains

  • A macronutrient science-based approach to support testosterone production, strength training, recovery, injury reduction and prevention.
  • This template will be based off your current weight and goals.  It will be a template for you to follow.  Guidance as to making modifications to the template will be given, if asked in the weekly calls.

_

Weekly 60-minute web Calls via ZOOM to Discuss Training and Nutrition Challenges, Action Items to overcome challenges and achieve Success

_

Access to Private Facebook Group for support from other members and once a week support from Eric.  Live Facebook events will happen as well & will give helpful tips for success in training, nutrition, and testosterone optimization.

_

A Welcome Packet to give you the direction, accountability and support that you need.

_

Training with me for over 75% off the regular price!

_

Click the link HERE to get your SPOT…it closes once I hit 10!

_

#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #circuittraining #kettlebells

8 Spots ARE LEFT.  REGISTRATION IS OPEN FOR the NEXT 48 HOURS.

_

LINK to Register CLICK HERE

_

EMPOWERU: MEN ONLINE TRAINING GROUP

_

How do you plan to face the holidays & the new year?

_

Are you interested in entering the new year kicking ass?

_

EmpowerU: Men Online Group will begin Nov 5 thru Dec 29th!  An 8 Week Program to power thru the holidays & enter 2020 LEAN & STRONG.

_

EmpowerU: Men Online Group Coaching includes:

_

An 18 page EmpowerU MEN Packet outlining items to eliminate to optimize testosterone production.

_

My signature 8-week Circuit Shred to Optimize Strength Training:

*Circuit Shred strength programming & coaching via my platform/app on exercise.com (you      will get the entire program for the 8 weeks and lifetime access to the program.)

*Proven to reduce body fat & gain lean muscle mass

*5 Days of training per week for 8 Weeks

_

Nutrition Template to Optimize Fat Loss &  Lean Muscle Gains

  • A macronutrient science-based approach to support testosterone production, strength training, recovery, injury reduction and prevention.
  • This template will be based off your current weight and goals.  It will be a template for you to follow.  Guidance as to making modifications to the template will be given, if asked in the weekly calls.

_

Weekly 60-minute web Calls via ZOOM to Discuss Training and Nutrition Challenges, Action Items to overcome challenges and achieve Success

_

Access to Private Facebook Group for support from other members and once a week support from Eric.  Live Facebook events will happen as well & will give helpful tips for success in training, nutrition, and testosterone optimization.

_

A Welcome Packet to give you the direction, accountability and support that you need.

_

Training with me for over 75% off the regular price!

_

Click HERE to get your SPOT

_

#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #circuittraining #kettebells

TRAPs, TRIs, & CLEAN TIRES!

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When I lived in MS & worked for Ole Miss.  We had a coach that used to joke with me in the gym and say….

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“E, my man, when you live in the south guys focus on the 3 Ts!  Big TRAPs, BIG TRIs, and CLEAN TIRES ON THE TRUCK!”

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I thought is was hilarious!  But I have to admit, since I was a teenager I have always worked on having big TRAPs & TRIs.  No Lie, when I was 14 my friends & I would literally try to shrug the world in weight.

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To this day I still work on shrugs, my wife @ironbodybyartemis jokes with me when I start to do my shrugs.

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Now I focus on using a weight that I can work the full ROM of the shrug & have no other movement happening in my neck & back.  See this is the key to shrugs as with any other isolated movement.  Let the area you are working on do the work!

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I’ll work a moderate load and bang out like 20-25.  To the point I feel a good burn & fatigue the traps.

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Many times I even find that when I am experiencing some neck and shoulder tension, these sets of shrugs actually get my traps to settle down & I find more Neck & Shoulder ROM!

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Interested in working on some TRAPs & TRIs?  I have a group starting in November!

_

EmpowerU: Men Online Group Trainging will begin Nov 4 thu Dec 29th!  An 8 Week Program to power thu the holidays & enter 2020 LEAN & STRONG.

_

EmpowerU: Men Online Group Coaching includes:

*My signature 8-week Circuit Shred to Optimize Strength Training:

*Nutrition Template to Optimize Fat Loss &  Lean Muscle Gains

*Weekly 60-minute Phone Calls via ZOOM to Discuss Training and Nutrition Challenges, Action Items to overcome challenges and achieve Successes

*Access to Private Facebook Group

*A Welcome Packet to give you the direction, accountability and support that you need.

*An 18 page EmpowerU MEN Packet outlining items to eliminate to optimize testosterone production

_

Click HERE too receive exclusive information on the group

_

Space will be limited click HERE

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #shoulders  #circuit #fatloss #circuittraining #kettebells

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