Name: Playbook - Tobiloba Samson - The Mission
Uploaded: 2023-03-18T10:06:58.781Z
Duration: 45 min
Description: The Mission

Warm-up: 
1. High Plank T-rotation 
2. Asian Squat 
3. Mountain Climbers 

Main workout: 
4. American Swing 
5. forward lunge
6. Commando Plank

-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

-Take a deep squat position 
- Keep a straight back 
-Hold the position

Asian Squat

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
- left and right count as a rep.

Mountain climbers

This is a 3-exercise combo, you run through the exercises before you rest. Rest for 2 minutes after each round.

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

- Start with both feet together.
- Step forward with one foot keeping your chest up and shoulders rolled back.
- Bring your back knee down until both legs reach 90 degrees. 
- Step back to the initial position
- left and right count as a rep.

Forward lunges

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend both arms at the same time.

The Mission

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