Name: Playbook - Alexander Karpov - Back & shoulders workout 🔥💪🏼
Uploaded: 2021-01-18T11:50:09.427Z
Duration: 60 min
Description: Back & shoulders workout 🔥💪🏼

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

Willy

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

Nestor

After training for over a decade and trying different workouts variations, combining various muscle groups or hitting each muscle group individually, I’ve definitely fallen in love with BACK & SHOULDERS combo! There’s something truly pleasant in training these 2 groups together!

Sharing with you my latest workout, which will help develop phenomenal mobility, connective tissues strength and nicely sculpted back and shoulders 🔥

Let me know what you think when you complete this one and tag me in your instagram posts @alexander1official ! Share with me your experience , thoughts ! I’d be happy to check out your journey 💪🏼😉

Stay natural and SHREDDED365

Create a slight tension in the band and begin doing slow and conscious movements (as  I showcase)
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Moving through full range of motion, you may feel slight discomfort, but that’s what you want - to work through stiff and immobilized Joint.
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Spend 30 sec on this practice, slightly (gradually) increasing the speed and range of motion

Shoulders mobility with resistance band (1)

Create a slight tension in the band and begin doing slow and conscious movements (as  I showcase)
-
Moving through full range of motion, you may feel slight discomfort, but that’s what you want - to work through stiff and immobilized Joint.
-
Spend 20-30 sec on this particular movement practice, gradually increasing the speed and range of motion

Shoulders mobility with resistance band (2)

Lay on the Swiss ball comfortably (with mid back against the ball)

Position the feet wide and stable

Put both hands behind the head (with elbows flared out)

Crunch forward mentally creating and “U” shape. Squeeze all core at maximum contraction at the top

Slowly return back and overextend the lower back at the lowest position
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Focus on breathing !!! Exhale during the concentric phase (when you crunch) and inhale during the eccentric phase (when you extend backwards)

Swiss ball crunches

Get into a push-up position with both feet on the Swiss ball. In the initial position the ball has to be underneath the knees in order to have enough space (range of motion) for a full crunch.

Start bringing the knees towards the chest. Imaging creating a “U” shape with your core

Exhale when you crunch and inhale when you straighten the legs back. (PROPET BREATHING IS EVERYTHING 🙌🏼)

Swiss ball (knees to chest) crunches

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 

Each rep = 1 deadlift + 1 shrug

Aim to increase weight after each set gradually 👌🏼

Trap bar Deadlift into shrug

Stand strong

Grab a barbell with Shoulders width overhand grip 

Row the bar towards the chin focusing on your elbows driving the weight up (elbows have to always be higher than the barbell)

Then as you bring the bar to near Chin height make a smooth transition so that the bar lands on the upper portion of chest !elbows are looking completely down at that point (they also have to be tuck in)

From that position drive the bar overhead directly from the elbows

Lock out the elbows at the top and squeeze the shoulder muscles, then begin slowly bringing the barbell towards the chest, basically go through the same trajectory as you went up !

Make sure to not jerk the weight with the joints, instead - control all movement with muscles. Very conscious and controlled reps with full range of motion! 

Focus on slow negatives and more explosive positives (for best muscle activation and superior hypertrophy)

Keep all core muscles engaged, spine neural, chest tall and shoulder blades slightly back (that all is crucial for proper execution and injury prevention)

Exhale during the concentric phase and inhale during the eccentric one.

Aim to increase weight after each set gradually!

Upright barbell row into overhead press

Start each rep with scapula retraction. Row towards your chest , focusing on elbows! Mentally switch off the biceps!
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Increase the weight after each set !

Seated wide grip pull-downs

Grab 2 dumbbells 

Stand with great posture: chest tall , neutral spine all the time

Raise both arms to the sides focusing on the elbows
(Raise the dumbbells Up to your ears level)

From that static position bring both hands in front of you simultaneously rotating the wrists inwardly)  make sure the rotation is smooth and controlled 

Keep the arms just slightly bent throughout the movement ! 

Keep constant tension in the  shoulders 

Aim to increase weight after each set (or decrease it in case it’s too hard and the form gets off )

Standing shoulder dumbbells rotations (from sides to front)
With element of wrist rotation)

Grab a rope positioned at highest notch

Bend over slightly (approx. 30 degrees)

Keep legs just slightly bent 

Keep the arms slightly bent as you pull over
 the rope over to your waistline, focusing on the elbows! 

Slow negatives (eccentric phase ) and explosive but controlled positives (concentric phase)

Full range of motion in each rep is a must 👌🏼

Squeeze the back muscles consciously at maximum contraction of each rep !

Aim to increase weight after each set slightly!

High cable rope pullovers

Back & shoulders 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

Shrey

CONSCIOUS Back & shoulders workout ! (New 🔥)

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

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)

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 workout 🔥💪🏼

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