athletic routine
performance blueprint
(inputs)
i. exercises
kickboxing
• dynamic stretching
• shadowboxing
• bag work
• partner drills
• sparring
• static stretches
strength & power
• front squats
• barbell jump squats
• cleans
injury prevention
• dumbbell calf raises
• dumbbell split squats
• dumbbell deadlifts
• dumbbell wirst curls
• dumbbell tricep extensions
• dumbbell front shoulder raises
• dumbbell chin-to-chest neck raises
dynamic stretches
• ankle circles
• cossack squats
• side and forward leg swings
• wrist circles
• elbow circles
• arm circles
• neck circles
static stretches
• standing calf stretch
• standing quad stretch
• pigeon stretch
• crossbody shoulder stretch
• overhead tricep stretch
• wrist flexor stretch
• gentle neck flexion
• seated toe touches
ii. ingredients / meals
meal 1:
Ingredients:
• strawberries, raspberries, blueberries, blackberries
• oats
• banana
• almond butter
• cacao powder
• pea protein powder
• unsweetened almond milk
meal 2:
Ingredients:
• white rice
• eggs
• avocado
• arugula, spinach, kale
• evol
• lemon
• sea salt
meal 3:
Ingredients:
• greek yogurt
• orange
snack:
ingredients:
• banana
• manuka honey
meal 4:
Ingredients:
• salmon
• white rice
• arugula, kale, spinach
• carrots
• kimchi
• avocado
• lemon
• evol
• sea salt
• avocado oil
supplements
Ingredients:
• creatine
• omega 3
• vitamin k2 + D3
• electrolytes
• collagen peptides
• magnesium glycinate
• espresso
• water
iii. recovery
• 8hr sleep
• hot shower
• cold shower
• massage
• deload
iv. self-care
• haircut
• shampoo
• face & body wash
• moisturize (face / body / lips)
• UV protection
• flossing
• brushing
• deodorant
• nail clipping
• manscaping