Name: Playbook - Tobiloba Samson - The Mission
Uploaded: 2023-03-17T23:02:16.087Z
Duration: 45 min
Description: The Mission

Warm-up: 
1. Lunges arms stretch 
2. Air Squat 
3. Inchworm 

Main workout:
4. Squat to Upright row 
5. Plank Press 
6. Spiderman Push-ups

- 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

- 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, hinge at the waist and place hands on the floor.

- Walk your hands out until your body is flat keeping your core tight.

- Walk your hands back towards your feet reversing the movement back to starting position.

- Repeating the entire sequence for time or reps.

Inchworm

This is a 3 exercise Combo. You run through the exercises one after the other without stopping, you rest for 2 minutes after the first round and the circuit goes on.

-Hold Kettlebell with both hands 
-Lower into a squat 
- Stand up into an upright row with the kettlebell. 
-repeat

KB Squat to row

-Start from an elbow plank position 
-Keeping your core engaged 
- stretch your hand out alternately, one at a time.
- reduce your rotation as much as possible. 
-Keep your core fully engaged.

Elbow Plank Press

- From a high plank position
- Walk one hand forward as you bring the opposite knee forward 
- Lowering your body to the floor
- Push up and walk the opposite hand and opposite knee forward
- Repeating the sequence moving forward

The Mission

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