2 HAND(2H) SWING LADDER

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GAIN STRENGTH –SHRED FAT

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  • Pick a Kettlebell you know you can swing for 20 QUALITY reps.

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  • Grab a timer to monitor your rest.

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  • Doย a Ladder of 2H swings: 5, 10, 15, 20

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  • 5 Swings–15sec Rest
  • 10 Swings–20sec Rest
  • 15 Swings–25sec Rest
  • 20 Swings–40sec Rest

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  • 1 Round gives you 50 swings!

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  • Do as many rounds as you can keep great form.

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As a Strength Coach and Healthcare provider I have been in the grind for over 20 years, I “GET IT”!

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Let me help you earn your worthโ€ฆ..

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Last month my business EmpowerU Online Coaching made 26k in one month!ย  Yes I said 26K!

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That was my yearly salary when I worked at St. Bonaventure University!

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My business in one monthโ€ฆmade my yearly salaryโ€ฆ

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Let me help you earn your worthโ€ฆSign up to have a consult with meโ€ฆLink HERE.

EmpowerU RadioShow : 17|Mindset Monday: The Law of Relativity
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In this episode Eric Gahan, MS, ATC, CSCS shares with you some knowledge from the Proctor Gallagher Institute (PGI). Over the course of the next few weeks, Eric will be discussing the Seven Universal Laws.
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There are seven major Universal Laws or Principles that explain how energy, frequencies, and vibrations โ€œwork.โ€ These laws, which are as real as the law of physics, dictate โ€œthe rules to the Game of Lifeโ€ and how to consciously create the life we want.
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Today discussing The Law of Relativity.
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Enjoy this short clip of the show. Full Link to shows BELOW.
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Please make sure to Subscribe, Rate, and Review where ever you get your podcasts!
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Listen in #Apple #Podcasts–> LINK IN BIO
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Listen in #Spotify #Podcasts–> LINK IN BIO
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EmpowerU RadioShow : 16|PEACE and LOVE: Soft Tissue Injury Management
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In this episode Eric Gahan, MS, ATC, CSCS shares information on current recommendations on the management of soft tissue injuries. We review the old acronyms concepts of ICE to RICE to POLICE and now PEACE & LOVE as described in the British Journal of Sport Medicine.
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Enjoy this short clip of the show. Link to Full Shows below…..
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Please make sure to Subscribe, Rate, and Review where ever you get your podcasts!
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Listen in #Apple #Podcasts–>
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Listen in #Spotify #Podcasts–>

EmpowerU RadioShow : 15|Mindset Monday: The Law of Rhythm
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In this episode Eric Gahan, MS, ATC, CSCS shares with you some knowledge from the Proctor Gallagher Institute (PGI). Over the course of the next few weeks, Eric will be discussing the Seven Universal Laws.
_
There are seven major Universal Laws or Principles that explain how energy, frequencies, and vibrations โ€œwork.โ€ These laws, which are as real as the law of physics, dictate โ€œthe rules to the Game of Lifeโ€ and how to consciously create the life we want.
_
Today discussing The Law of Rhythm.
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Enjoy this short clip of the show. Full Link to shows in BELOW
_
Please make sure to Subscribe, Rate, and Review where ever you get your podcasts!
_
Listen in #Apple #Podcasts–> LINK
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Listen in #Spotify #Podcasts–> LINK
EmpowerU RadioShow : Episode 14|5 HIGHLIGHTS OF TRAINING BASED OFF TIME/Circuit Training
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In this episode Eric Gahan, MS, ATC, CSCS shares information on training and rehabilitating based off time and circuit training.
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Link to Eric’s signature Circuit Shred! –>
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Tap Your Screen!
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Enjoy this short clip of the show. Full Link to shows in BIO
_
Please make sure to Subscribe, Rate, and Review where ever you get your podcasts!
_
Listen in #Apple #Podcasts–> LINK BELOW
_
Listen in #Spotify #Podcasts–> LINK BELOW
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#ericgahan #muscle #strengthtraining #rehabilitation #Leadership #Mindset #Nutrition #health #healthcareprofessional #injury #wellness #athletictrainer #empoweruradioshow #podcast #fitness #circuittraining #fatloss #shred

BUILD AN ASS SHELF: REAR FOOT ELEVATED SPLIT SQUATย 

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Crush the LEGS & also train your Torso, Hip, back & shoulders in a fundamental pattern!ย 

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TRY the REAR FOOT ELEVATED SPLIT SQUAT(RFESS) while holding some kettlebells or dumbells to give your whole body a challenge w/ load.

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3 years ago(YES I DID JUST SAY 3 YEARS AGO), this movement became a consistent squat that I train & practiced each week.ย  I started out barely being able to perform 10R/L w/ 10kg(22lb) kettlebells in each hand!ย  Seriously it was so hardโ€ฆ.

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Last week I used double 48kg (96kg or 211.2lb) #kettlebells to finish out my training circuit:ย  15sR/L. It worked out to be 5R/L.ย  I did a total of 6 rounds of this in my circuit.ย  I started w/ double 22kg & worked my way up to double 48kg (96kg or 211.2lb) to finish.

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The RFESS is one of my favorite ways to train legs.ย  This movement tends to be more forgiving on my low back, while I feel it more in my legs, hips & core.

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I tend to train more single leg movements due to the decrease load for same physiological effect.ย  Plus, I am holding the weights in a farmer carry position, 105.6lb in each hand.ย  Holding the weight w/ great posture stimulates the central nervous system more than just resting the weight on my back & relying on bones, tendons, & ligaments to help support the load.

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Seriously, look at the activation happening in my shoulders and arms as I perform the RFESS!

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With the load mentioned above I am finishing w/ grinding out (96kg or 211.2lb) on a single leg!ย  Of course, the back leg is doing a little of the movement as well.ย  But this really dials in a single leg movement.

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Do you work on single leg training in your programming?

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Do you struggle to find the right place to program single leg training?

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Do you struggle with feeling the RFESS in the right places?

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My signature Circuit Shred Program can help!

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My Circuit Shred (link to buy Click–> HERE) programs in the RFESS perfectly so you can begin to train and master the movement!

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Make sure to tune in this week to @empoweru_radio show as I will be discussing how to use circuit training to shred fat and build lean muscle mass!

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#ericgahan #muscle #strengthtraining #rehabilitation #Leadership #Mindset #Nutrition #health #healthcareprofessional #injury #wellness #athletictrainer #empoweruradioshow #podcast #exercise #hormones #testosterone #optimization #squat

EmpowerU Radio Show : 13| Mindset Monday: The Law of Perpetual Transmutation

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In this episode @eric.gahan.atc shares with you some knowledge from the Proctor Gallagher Institute (PGI).

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Over the course of the next few weeks, Eric will be discussing the Seven Universal Laws.

_

PGI states there are seven major Universal Laws or Principles that explain how energy, frequencies, and vibrations โ€œwork.โ€ These laws, which are as real as the law of physics, dictate โ€œthe rules to the Game of Lifeโ€ and how to consciously create the life we want. Today discussing The Law of Perpetual Transmutation.

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Tap Your Screen!

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Enjoy this short clip of the show. ย Link to Full Show Below.

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Please make sure to Subscribe, Rate, and Review where ever you get yourย  podcasts!

_

Listen in #Apple #Podcasts–> LINK–> https://bit.ly/EmpowerU_RadioShow

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Listen in #Spotify #Podcasts–> LINK–> https://bit.ly/EmpowerU_RadioShow2

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#ericgahan #muscle #strengthtraining #rehabilitation #Leadership #Mindset #Nutrition #health #healthcareprofessional #injury #wellness #athletictrainer #empoweruradioshow #podcast #fitness #ProctorGallagherInstitute #PGI #Monday

EmpowerU Radio Show : 12| EmpowerU Interview with Antigone Vesci: A Business Owner, a specialist with the Tactical Athlete & a Leader!
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In this episode Eric Gahan, MS, ATC, CSCS has on the show Antigone Vesci a Doctor of Physical Therapy, Licensed Athletic Trainer, Sports Certified Specialist in PT, & a Fellow in the American Academy of Orthopaedic Manual Physical Therapists. She owns her own performance therapy clinic outside Chicago located in The Edge, & is involved in injury risk reduction, rehabilitation & strength training in tactical athletes with O2X Human Performance: Tactical Athlete Training & Education.
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Tap Your Screen!
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Enjoy this short clip of the show. Full Link to shows in BIO
_
Please make sure to Subscribe, Rate, and Review where ever you get your podcasts!
_
Listen in #Apple #Podcasts–> LINK–> https://bit.ly/EmpowerU_RadioShow
_
Listen in #Spotify #Podcasts–> LINK–> https://bit.ly/EmpowerU_RadioShow2
_
#ericgahan #muscle #strengthtraining #rehabilitation #Leadership #Mindset #Nutrition #health #healthcareprofessional #injury #wellness #athletictrainer #empoweruradioshow #podcast #fitness #story #tactical #athlete #tacticalathlete

EmpowerU RadioShow : 11| Mindset Monday: Law of Attraction or Vibration

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In this episode @eric.gahan.atc shares with you some knowledge from the Proctor Gallagher Institute (PGI).ย  Today discussing The Law of Attraction or Vibration.

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Tap Your Screen!

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Enjoy this short clip of the show. ย Link to Full Show Below.

_

Please make sure to Subscribe, Rate, and Review where ever you get yourย  podcasts!

_

Listen in #Apple #Podcasts–> LINK–> https://bit.ly/EmpowerU_RadioShow

_

Listen in #Spotify #Podcasts–> LINK–> https://bit.ly/EmpowerU_RadioShow2

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#ericgahan #muscle #strengthtraining #rehabilitation #Leadership #Mindset #Nutrition #health #healthcareprofessional #injury #wellness #athletictrainer #empoweruradioshow #podcast #fitness #ProctorGallagherInstitute #PGI #Monday

EmpowerU_RadioShow : 10| My Storyโ€ฆWell Part of It!
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In this episode Eric shares with you his storyโ€ฆwell part of it! From professional to personal to injury recovery. All about your host @eric.gahan.atc!
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Tap Your Screen!
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Enjoy this short clip of the show. Full Link to shows below.
_
Please make sure to Subscribe, Rate, and Review where ever you get your podcasts!
_
Listen in #Apple #Podcasts–>
_
Listen in #Spotify #Podcasts–>
_
#ericgahan #muscle #strengthtraining #rehabilitation #Leadership #Mindset #Nutrition #health #healthcareprofessional #injury #wellness #athletictrainer #empoweruradioshow #podcast #fitness #story
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