Name: Playbook - Tobiloba Samson - The Alpha athlete
Uploaded: 2023-03-13T12:14:46.265Z
Duration: 45 min
Description: The Alpha athlete

This is a conditioning workout, see the line-up: 

Warm-up: 
1. reverse lunge arm stretch 
2. High Plank T-rotation 
3. Air Squat 

Main workout:
4. Dumbbell squat clean 
5. Dumbbell row 
6. High knees

- 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

- Stand with feet shoulder-width apart
- Lower into the bottom of a squat pushing your hips back and down
- Stand up out of the squat to full hip extension keeping your chest up
- Your knees should be in line with your toes

Air squats

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 dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean dumbbells up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up

Dumbbell squat clean

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Run in place with high knees swinging your arms alternately.

- Increase speed as you feel comfortable.

The Alpha athlete

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