Name: Playbook - Tobiloba Samson - The Mission
Uploaded: 2023-03-17T22:53:06.396Z
Duration: 45 min
Description: The Mission

Warm -up: 
1. Standing Shoulder taps
2. Swimmers hug 
3. Standing Quad stretch 

Main workout: 
4. Kettlebell Cleans 
5. High Knee burpees 
6. High Plank Kettlebell Pull through

- Start standing shoulder-width apart  
- Tap your shoulders and raise your hands up
- Return to the starting point.
-Perform for desired reps

Standing Shoulder taps

-Stand shoulder-width apart 
-hug yourself with both hands
-open up into a full stretch 
-repeat again
-perform for the desired time.

Swimmers hug

-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

This is a 3 exercise combo. You run through the exercises and rest for 2 minutes when you are done.

-from a deadlift position
-Keep a straight back 
-clean kettlebell to shoulder level
-Repeat for the desired reps and change hands.

Kettlebell Cleans

-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

- From a high plank position. 

-legs shoulder width apart for balance and to reduce your rotation.

- Pull the kettlebell under your body, with the hands farther from it.

- returning it to the starting point counts as a rep.

The Mission

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