Name: Playbook - Alexander Karpov - Back & Shoulders workout 🔥
Uploaded: 2021-01-18T11:48:42.007Z
Duration: 40 min
Description: Back & Shoulders workout 🔥

This is exactly the type of balance and conscious training which you can finish in under 45 min. So much fun during the training‘s from Alexander. He really knows! Thank you for your input brother 👊🧿☀️

riza

Warm up very well before this workout, do mobility routine prior 👍🏻
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Focus on perfect posture and form of each exercise !

WHEN TRAINING BACK ITS ABOUT  ENGAGING THE LATS PROPERLY. 

(Start each rep with retracting the scapula back and pinching lats at the top of each rep.)

No rush with movements ! Only conscious and controlled reps with full range of motion!

Focus on slow negatives and explosive positives for best mind-muscle connection and best muscle fiber activation 👌🏼

BREATHING is crucial as well. Always exhale during the concentric aka positive phase and inhale on the way back through the nose during the eccentric phase !

Aim to increase weight after each set gradually.

Just slowly and consciously perform these simple rotational movements for neck , hips and all body in general.

A great way to get yourself ready for an awesome workout.

Body weight dynamic mobility / warmup flow

A phenomenal mobility movement for spine and shoulders. A great way to warm up and prepare yourself for intense workout.

• Get on your knees, place both hands in front of you.
• make few deep conscious breaths into the diaphragm.
• begin curling the spine up and then bending it down, very slowly, feeling each vertebrae of the spine (starting from lumbar spine all the way to the neck)

Feel the deep stretch on all back and neck muscles.

Do this movement from 1-3 minutes nonstop. Until you feel more loose.

Cat-cow

Phenomenal (a must) movement for overall strength and size increase in all body (mainly in back muscles)

Shoulders width stance 

Keep core tight, shoulders back chest tall

Begin the movement from the ground up. First engage your glutes, legs , then engage lower back and then traps and all mid and upper back!

When you just lifting the weight from the ground- do not snatch it up vigorously with jerk type of motion (it can be dangerous and can bring injury) , so very consciously and with full control engage muscles as I describe and lift the weight up!

Then slowly return it to the ground, again maintaining perfect posture (straight spine , head and chest up, shoulders back) 👌🏼

Exhale when you lift up (during the concentric phase) and inhale into your diaphragm on the way down (during the eccentric phase)

Aim to increase weight after each set

Trap bar deadlifts

Combine a deadlift with a shrug movement together 👌🏼

Keep spine neutral, chest tall and shoulders back throughout the exercise 

Slow and controlled reps with full range of motion 

Keep the same weight in all sets

Trap bar Deadlift into shrug

Perform both exercises back to back without rest !

Rest as much as you need between supersets 👌🏼

Bend over so that your upper body is parallel to the ground 

Keep legs slightly bent and back absolutely straight 

Begin raising the dumbbells with your elbows (keeping the arms just slightly bent)

Pulsating but very conscious and controlled movements 

Feel all upper back engaging !

Bent over side dumbbell raises 🔥

Stand strong. chest tall, neutral spine, shoulder blades slightly back

Grab the barbell with underhand Shoulders width grip

Keep arms slightly bent throughout the movement 

Raise the barbell to the front (to the level of your eyes), do it explosively but with full control by the shoulder muscles 

Then slowly return the weight back down

Exhale on the way up (during concentric phase), inhale on the way down (during eccentric phase)

Aim to slightly increase the weight after each set

Underhand (Shoulders width grip) front barbell raises

Bent over dumbbell flyes into front (underhand grip) barbell raises

Perform both movements Back to back without rest !

Rest as much as you need between superset !

Great exercise to develop mind muscle connection in so important portion of any back movement - the scapula retraction !
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Hang on the bar with straight arms
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Then pull the upper body up by only engaging the scapula , slightly bringing the shoulder blades back, and then squeezing it for half a sec at max. Contraction at the bottom of each rep.

Scapula pull-ups

Grab a trap bar or a regular barbell (in case your gym doesn’t have the 1st one)

Bend over far forward, keep your legs slightly just bent throughout the exercise 

Keep natural arch in the spine , however do not bend the lower back forward.

Row back with your elbows and squeeze the lats at the top of each rep!

Use full range of motion 

Aim to increase weight after each set

Bent over trap bar rows

Scapula pull-ups into bent over trap bar (or regular barbell) rows

Back & Shoulders workout 🔥

Conscious and fully conected with every present breath to the effective movements. Thank you!

Great workout brother, thank you! Really enjoyed it. 😎🙏🏼

Hunter

Shrey

CONSCIOUS Back & shoulders workout ! (New 🔥)

Such a good workout Alexander. Those Hypertension’s with shoulders were wow. No words bro!! 💪🏽

Willy

Conscious BACK & SHOULDERS workout 🙏🏻💪🏼😉

Thank you Alexander. These workouts are so worth working hard through them while being very conscious of your movements. Great work again💪🏽

Back & shoulders 💪🏼 (powerful upper body workout) 🔥

Great workout Alexander! Felt that back and shoulders nicely involved in the work💪🏽

Akash Tolani

Upper body workout 🔥💪🏼 (back, shoulders, biceps, abs, HIIT)

Alexander, I loved the last exercise bro. Thanks again💪🏽

Back & shoulders (mega workout 🔥🙌🏼🤩)

That last super set was definitely a learning experience. I had never done either exercise. Great workout. Thanks Alexander

Back & shoulders 🔥 (intelligent efficiency)

Wow Alexander this one was fire! Love shoulders and Back together like you said. Never tried these muscles before together 💪🏽

Back & Shoulders workout 🔥

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