Octane Athlete

Day 4 and it’s time to slow things down and focus on mobility, flexibility, recovery

Walkouts - stand tall with feet apart, keep the legs licked out as much as possible, bend forward reaching the ground and walkout to a plank. Walk it back to a standing position

Cossack squat - hold on to a secure post/item, widen your feet out in a split stance, lower yourself into a lunge to one side for 10 reps. Go slow and controlled trying to extend the rang of motion of the side lunge each rep. Then perform the same reps on the other side.

Side plank rotations - side plank on your elbow. reach under the rib cage, with your up hand, closest to the floor as if trying to grab something behind you to pull through, then slowly reach up in a rotational motion and repeat 10 times on each side.

Walk - move 3-5 minutes in between sets to facilitate blood flow and recover from the work put in

Repeat 3-5 sets


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Day 3 / lower body strength day!

Use this week to find your firm and a consistent routine. We will be adding weight in the upcoming weeks so get prepared to start practicing these movements with weight! 💪🏻💪🏻💪🏻💪🏻💪🏻

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Breakfast doesn’t need to be “breakfast food” and it doesn’t need to be complicated.

Leftover foods:
Taco meat
Sweet potato
Sprinkle of cheese
Greek yogurt

OH and it doesn’t need to look “pretty” - it’s just fuel for the day so keep it simple and protein centric and move on.

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Prioritizing protein is vital in seeing the long term results everyone is looking to achieve.

Keys to success:
🎯Prioritize a protein centric meals / 30-50g per meal is ideal

🎯Prioritize eating protein before anything else at meals. This will ensure you hit your goal for your meal and are not filling up on unnecessary calories from carbs and fats

🎯”Snacks” should contain at least 10g of protein

This week starts 45 days of fitness.

These 45 days will help you get started, reset, have travel workouts through the holidays!

Help get a friend started on a journey of optimizing health through building strength, understanding the importance of protein in nutrition, and how adjusting certain lifestyle choices can make a big difference in how you feel, perform, recover.

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