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Joe Holder

Bio 💡 ∞ “Ocho System™️” optimizing the mental to physical condition | 📐Performance/Health Consultant | 🗣 | @Nike ™ 📬Joe@ochosystem.com

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image by Joe Holder (@ochosystem) with caption : "couple guest verses coming soon @nytimes. Stay tuned 👀
#Ochosystem
#NikeTraining" - 1844425856716363323
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couple guest verses coming soon @nytimes. Stay tuned 👀

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Miami, Florida Report Download 23 1.14K

“sign me please” 🖊✨ 👟 ↔️ @virgilabloh

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Nike NYHQ Report Download 12 568

🦊 @alexinagraham “Prehab Strength Pattern Flow” Deadlift to plank to goblet “Buddha” squat Working multiple movement patterns but working core through both anti extension + anti flexion and getting athlete used to controlling body in and out of different positions Athletes with longer femurs, it’s often difficult to explore the corner depth of a squat, especially if excessive curve in back. Found “reverse engineering” often unlocks this problem if it’s a motor control issue and not structural, especially if abs are woke + some other adjustments prior It takes time, so be patient, but this flow is a movement screen in itself if you know where to look 💡

Instagram Image by Joe Holder (@ochosystem) with caption : "🤫Talk Less. Learn More. (Try To) Do Everything 
It was March 17. Bday one day before, LA marathon was the day after. Con" at Los Angeles, California - 1843012870315278492

🤫Talk Less. Learn More. (Try To) Do Everything It was March 17. Bday one day before, LA marathon was the day after. Contemplating if hitting a @bostonmarathon qualifying time on my first marathon, especially in the heat 🔥 that is LA (only 10% of runners who ever run 26.2 miles ever hit the time) was audacious. After all I’m just a former Ivy League Football Player But we hit it Currently contemplating what’s next 🎯 📷 on film @_arielfox

image by Joe Holder (@ochosystem) with caption : "😆don’t know it all but working on figuring it out (starting with my sleep schedule 🙃) 📷 @fauxly" - 1835197233886952692
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😆don’t know it all but working on figuring it out (starting with my sleep schedule 🙃) 📷 @fauxly

💪🏽❗️ Strength makes everything better, @sadienewman crushing heavy Prowler marches today The thing about strength is that people often make it synonymous w/muscle growth which feeds into the “bulk” myth 🤨😪, when that’s not really the case as the likelihood of unwanted muscle augmentation is limited if volume is controlled. Strength can increase through a variety of ways absent of adding on excess muscle. A couple ways I like to hit strength post a base level of conditioning phase has been set is by shoring up “energy leaks” (prehab work/fixing movement patterns) to improve efficiency + assisted CNS overload by getting the brain used to handling an increased amount of weight properly (example is heavy sled pushes with assistance), especially with women Hypertrophy (muscle growth) and strength aren’t the same and while muscle growth can improve strength, it doesn’t have to happen to get stronger. ➡️Understand that and implement accordingly⬅️. So ladies you won’t “bulk up” but strength training can help with injury prevention + there’s a high likelihood it’ll help the other fitness activities you do too, accelerating you reaching your goals

image by Joe Holder (@ochosystem) with caption : "🎤 Pleasure talking on the @smartwater  x @infatuation panel regarding wellness + self care this morning 
A major step in" - 1832206887628528803
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🎤 Pleasure talking on the @smartwater x @infatuation panel regarding wellness + self care this morning A major step in “self care” for me was understanding the collective Self will always be greater than the individual and it’s surprising the invigoration you’ll receive when you help others actualize goals while figuring out this clusterf*ck called life So in lieu of compensation appreciate the event team donating to a charitable organization of my choice. ❗️No one eats until we all do , align with others that share that vision🙏🏾✔️ 📷 @jnsilva

Instagram Image by Joe Holder (@ochosystem) with caption : "I enjoy curries and veggies, blame it on my Momma 🌱 🇹🇹 #Ochosystem
#PlantBasedGang" at Le Botaniste - 1830713185881914265
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I enjoy curries and veggies, blame it on my Momma 🌱 🇹🇹

Instagram Image by Joe Holder (@ochosystem) with caption : "❗️ Uber driver warned me about going over to the west side of Atlanta because it was “dangerous” 🙄 but the only danger w" at Tassili’s Raw Reality - 1828662860677145879

❗️ Uber driver warned me about going over to the west side of Atlanta because it was “dangerous” 🙄 but the only danger was how delectable the Moroccan couscous on this jawn was 🌱✨

👥I’m a bit lost in the shadows but don’t let these exercises fade to black A few from the arsenal that I like to use to for running focused work. Getting that hamstring used to absorbing force while lengthened, max effort through extension pattern, dynamic stability through core are key + then making it more dynamic Video is quick, 4 exercises, but I’m sure you’ll find some use of it so save it 🔒 🎥 @bhgross

Instagram Image by Joe Holder (@ochosystem) with caption : "🎤 Thought I was an atypical choice to speak at @beautycon (as I’m sure you all do too ha) this past weekend but was fun " at Los Angeles, California - 1826582895735388609

🎤 Thought I was an atypical choice to speak at @beautycon (as I’m sure you all do too ha) this past weekend but was fun being on the “Mind + Body” panel to talk about proactive wellness practices It’s refreshing to see the concept of wellness infiltrating large subcultures, especially a youth/young women space where unattainable standards are often digested from an early jump. It’s on those considered leaders within the space to approach this from a sincere standpoint that looks to actually improve the health of a population, not simply a platform to elevate individual personas The more you are producing for others—and do nothing else than thinking of other people, not trying to live off your production—-then your needs for living are covered by the work of other people. You must not care for [only] yourself, you must care for other people. And other people have to care for you” ...”that is true. That is interdependence” Joseph Beuys in conversation with the Dalai Lama, 1982 📷 @bfa

Instagram Image by Joe Holder (@ochosystem) with caption : "✂️ ⚔️ 👟 ⚡️ “throwing up signs screaming my side rules” @nikerunning @oldmanrunclub 
#PegasusTurbo 🌊 📷 @fredgoris
#PlantB" at New York, New York - 1826452680849983390
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✂️ ⚔️ 👟 ⚡️ “throwing up signs screaming my side rules” @nikerunning @oldmanrunclub 🌊 📷 @fredgoris