Name: Playbook - Alexander Karpov - Back & shoulders 💪🏼 (powerful upper body workout) 🔥
Uploaded: 2021-01-18T11:49:22.726Z
Duration: 40 min
Description: Back & shoulders 💪🏼 (powerful upper body workout) 🔥

Shrey

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

Willy

Henry

I encourage you guys to train outdoors in nature as much as you can! But if you don’t have an opportunity to do it with weights - gym is fine. Just make sure to breath in open air for 5-7 min deeply prior to the gym workout. Fresh oxygen is a true secret “Preworkout” 

Drink 2 glasses of water and an espresso if you will ! 

Now ... with total body awareness and clear mind get to the main workout routine 💪🏼

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Please let me know how did you like this workout and leave me your feedback! Also tag me In your instagram posts / stories @alexander1official

I’d be happy to check you out and repost you on my ig as well 💪🏼😉

A mega effective movement to bullet proof your entire body !

it will help to mobilize the spine , hips and shoulders!  By doing it with your hands on some elevated object like a sofa or bench or a big tire (as I did here) you will gain some extra range of motion and the curvature of the body will be significantly larger !
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Focus on slow and controlled wave- like movement starting from the neck to lumbar spine, consciously follow the curve with your awareness, accompany that smooth motion with conscious deep breathing.

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2-3 min total time

Elevated Cat-cow

Grab 1 kettlebell and do a swing alternating the hands rep after rep !
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Repeat 7-10 rounds of 45-50 sec nonstop. Rest 1 min in between rounds ! (Adjust the time based on your Level of experience and based on how you feel !
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Warning : ITS VERY DEMANDING ON NERVOUS SYSTEM, drink lots of water and breathe properly during HIIT !

Alternating kettlebell swings

Shoulders width stance 

Keep core tight and spine absolutely straight throughout the movement 

Keep Chest tall and shoulders back at all times!

When you ready to lift the weight keep the barbell as close to your legs as possible. Begin the movement with engaging your hips, legs and glutes, then engage all back and core ! With power get into upright position 

Fix the weight at the top , stand strong and stable on both feet. 

Then slowly and controlled return the weight down, meanwhile going into semi squat position and keeping the back impeccably straight!

Increase weight after each set gradually (begin with just an empty bar)

Conventional deadlifts

Very technical movement 👌🏼(posture , form and breathing is crucial for proper execution and results)

It’s vital to keep the spine straight and get centered properly so that the load of the weight targets shoulders and upper back , WITHOUT OVERLOADING LOWER BACK AND SPINE WHATSOEVER !


Grab a plate , get into a wide stance and carefully bend over , bringing your butt far way Back (get almost into semi-squat position)

Keep arms slightly bent 

Inhale into the diaphragm, compress the core and then Raise the plate in front of you and all the way overhead, really feeling the shoulders and upper traps firing up 🔥
(Keep that spine straight all along)

Then slowly lower the plate down simultaneously releasing the air from the stomach 

Very conscious and controlled movements only !

3-4 sets of 45 sec

Bent over overhead (front) plate raises

Execution of this movement:

• put the resting hand on some type of stable equipment
• bend over 
• keep the spine neutral and core muscles very tight throughout the movement
• row with 1 arm focusing on the elbow  and mentally disengage the bicep (that’s the key)
• slow negatives and explosive positives (for best mind-muscle connection)
• full range of motion in each rep
• very conscious and controlled movements
• exhale during the concentric phase aka positive and inhale on the way down during the eccentric aka negative phase 
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Aim to increase weight after each set slightly

Unilateral kettlebell row

Keep arms slightly bent throughout the movement 
• raise the weight focusing on your elbows !
• keep the core muscles tight, throughout the movement 
• full range of motion in each rep 
• slow negatives and explosive positives 
• keep the same weight in all sets !

Standing underhand aka reverse grip front raises with 2 kettlebells/dumbbells

cool down in an ocean 🌊  (or just take a cold shower)

Just relax in the water, Stretch , move freely and slowly for few minutes... 

breathe deeply and slowly

Swim 🏊‍♂️ 🌊

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

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

riza

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

Hunter

CONSCIOUS Back & shoulders workout ! (New 🔥)

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

Conscious BACK & SHOULDERS 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 💪🏽

Very intense workout. Really feel the back and shoulder muscles engage.

Nestor

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 👊🧿☀️

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

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