Name: Playbook - Tobiloba Samson - The Alpha athlete
Uploaded: 2023-03-13T16:27:48.531Z
Duration: 45 min
Description: The Alpha athlete

It's quick and easy, try it at once. 

Warm-up: 
1. Standing quad stretch 
2. Air Squat 
3. Inchworm to Push up 

Main workout: 
4. Hollow hold chest press
5. Dumbbell Sumo deadlift 
6. Jump rope

-While standing, hold onto a countertop or chair back to assist in balance.
-Bend your knee by grasping your ankle with one hand, moving your foot toward your buttocks.
-Gently pull on your ankle to bend your knee as far as possible.
-Maintain the position for 30 seconds.
-Then switch to the other leg.

Standing Quad Stretch

- 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

- 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

It's a 3 exercise combo, you run through the exercises before you rest. You rest for 2 minutes before you begin the next round.

- Lying on the floor in a hollow hold position 
- Holding one dumbbell in each hand 
- Lower weights to your chest 
- Press dumbbells back up over your chest
- keep your core engaged.

Hollow hold dumbbell floor press

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

The Alpha athlete

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