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Joe Holder

Bio All The 🤔🤓😂Is Probably in my IG Story | NY🗽 | Performance Specialist | Health Consultant | @Nike @systemofservice ™ 📬Joe@ochosystem.com

Website http://bit.ly/JHRunStrongRW

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💪🏽 🏄🏾🌴In LA for a while so save these quick moves to hold you over for a bit While running strength specific, they can be implemented into any routine + tag a friend who could benefit from these Note: You can use a medball for the "dynamic lunge" and don't be afraid to lower the plyo step-up reps ⬇️. Most people implement plyometric training completely wrong but that's a story for another day. For now just focus on quality. #🔬 🎥 @bhgross

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image by Joe Holder (@ochosystem) with caption : "✈️ Leaving ☔️ NYC soon to charge up, if you're in LA for NBA All-Star hit me up! Only fitting 5 days until All-Star week" - 1712732235496347166
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✈️ Leaving ☔️ NYC soon to charge up, if you're in LA for NBA All-Star hit me up! Only fitting 5 days until All-Star weekend and 5 days until these bags drop, thanks for the scoop @away

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image by Joe Holder (@ochosystem) with caption : "Just want to thank Mario Tennis on N64, my garage door, and my childhood Pete Sampras racket for teaching me everything " - 1712575224670432549
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Just want to thank Mario Tennis on N64, my garage door, and my childhood Pete Sampras racket for teaching me everything I know 🎾 ⭐️ 🕹🙏🏾

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🏃🏾💪🏽‼️ Quick progression of a running specific strength circuit, moving from warm-up to mobility to activation then activity. Save this video and add to your routine Hip Opener Flow Dynamic Hamstring Glute Activator Wall March Prowler Create range, prime the body, introduce control, then attack No reason why pushing weight shouldn't lead you to getting faster or going longer out there on the road. All about doing it correctly Note: ⚠️If you don't have Prowler access just focus on doing high knees with a deliberate "pop" into ground while still minimizing contact time #🔬 🎥 @bhgross

Instagram Image by Joe Holder (@ochosystem) with caption : "🍷🤐Keep today's convo light cause last night's wine may have been a little heavy 
Track day 🏁🏁 20x200 @ 5k pace. 60 sec r" at Williamsburg, Brooklyn - 1706842510948327282

🍷🤐Keep today's convo light cause last night's wine may have been a little heavy Track day 🏁🏁 20x200 @ 5k pace. 60 sec rest between w/ a few ⚡️⚡️ to see if the legs still got it

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👽@lootin Suitcase deadlifts x contralateral knee lift one of the 🔝 hitters to touch everything from the hinge pattern to core/posture control. Save this vid and Try it out 💰 #🔬