Name: Playbook - Tobiloba Samson - The Alpha athlete
Uploaded: 2023-03-13T10:21:29.108Z
Duration: 45 min
Description: The Alpha athlete

Desiring to build endurance like an athlete, start with these exercises:

Warm-up: 
1. reverse lunge arm stretch 
2. High Plank T-rotation 
3. Inchworm push-ups 

Main workout:
4. Burpees 
5. Strict press 
6. Dumbbell Front Squat

- Stand with your feet close
- Step back into a reverse lunge with both hands stretching backward. 
- Stand back up to the starting position
* Work on both sides

Bodyweight reverse lunges  with arm stretch

-Start in a push-up position with hands under the shoulders and the legs straightened directly behind the body about hip-width apart. 

-Squeeze the thighs and glutes while straightening the right arm and pressing it into the floor.

 -At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling.
 
-Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.

High Plank T rotation

- Begin by standing tall, bending at the waist, and placing hands on the floor
- Walk your hands out until your body is flat
- Perform a push-up
- Walk your hands back towards your feet reversing the movement back to starting position

Inchworm to push-up

This is a 3 exercise combo. You do the first, the second, and finish up with the last and you rest for 2 minutes.

-Start with high knees running in place.
-Arms swinging alternately.
-Count 4 high knees after drop into a burpee
-repeat the process again.

High Knees burpee

-Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 

-Your palms can face forward or toward your body. 

-Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extend.

-Return to the starting position

dumbbell strict press

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

The Alpha athlete

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