Name: Playbook - Tobiloba Samson - The mission
Uploaded: 2023-03-18T10:48:43.775Z
Duration: 45 min
Description: The mission

Warm-up: 
1. Inchworm to upward dog
2. Standing quad stretch 
3. Swimmers hug 

Main-workout: 
4. Squat to press 
5.  Diamond Push-ups 
6. Extended Plank Hold.

- Begin by standing tall, bending at the waist, and placing hands on the floor

- Walk your hands out until your body is flat

-Extend your legs and press down with all ten toenails to activate your quadriceps.

-Rotate your inner thighs to the ceiling while firming your outer ankles into your midline.

-Press down with your hands and feet.

-Repeat the flow again.

Inchworm to Upward dog

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

Swimmers hug

This is a 3-exercise combo. You run through the exercises before you rest. Rest for 2 minutes after the first round and the circuit continues.

-Hold kettlebell from a goblet squat position 
-lower into a squat and press the kettlebell overhead.
- Repeat

KB Squat Press

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep your core engaged 
- Extend your arms to come up

Diamond push ups

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down or pike up
- Keep your core engaged
-The goal is to get as closer to the ground as possible witht the right form.

The mission

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