Name: Playbook - Alexander Karpov - Back & shoulders 💪🏼😎
Uploaded: 2021-01-18T11:47:46.925Z
Duration: 50 min
Description: Back & shoulders 💪🏼😎

In this training session I invite you to focus on Back , shoulders, core and calf muscles. 

Feel your body, see yourself evolve.

Breathe deeply through the nose before and during training , move consciously. No need to rush through sets , or even count reps, however make every rep count. Feel your body from the inside when you exercise.

Leave me your feedback here please on the app, once you finish this session and also tag me in your instagram stories @alexander1official 💪🏼😎 let’s connect 

Enjoy 👁

Start with acknowledging how it feels to be in your body, bringing your attention to breathing, start slowly and deeply in through the nose, allowing the belly to expand then slowly letting air out through the mouth. 9 breaths like that , then begin increasing the speed and intensity of breaths ... go ahead and complete about 60 of those. Feel your body fully oxygenated. If you feel dizzy that’s exactly what you want. You are safe, It simply means that your body is happy to get so much air, it’s ready to work efficiently.

Conscious breathing 🌬

• Squat as low as you can , stay in that position for few seconds.
• put 1 hand on the opposite ankle, the elbow has to push on the knee of the same side of the hand.
• start reaching the sky with the opposite hand (keep that stretch on the lower back for 5-10 sec)
• slowly switch sides, keep 5-10 sec on the opposite side.
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Aim to do the set for 50-60 sec total

Outdoor mobility for spine, shoulders and hips

Grab an elastic band , wrap it around some stable piece of equipment 

Begin performing slow, controlled and very conscious movements as I show here.

Go through maximum range of motion that your body allows you to without creating too much discomfort 

It has to feel challenging but not painful 👌🏼

Great Mobility sequence for shoulders and spine

Perform both exercises without rest in between 

Rest up to 2-3 min in between rounds

Mega effective movement for the entire back !
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• focus on pulling your self up from the elbows! 
• as you go up try to make your upper upper back parallel with a floor 
• full range of motion in each rep 
• slow negatives (eccentric) and more explosive positives (concentric)

Wide grip sternum pull-ups

Elevated feet pike push-ups

Back & shoulders superset

2 in 1 Combo movement
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Bend over , perform a pull over movement keeping the back straight and arms just slightly bent!
Then do 1 high (face) row , focus on keeping the elbows flaring (looking completely sideways)
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Then repeat 1st move again and so forth 
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Basically 2 movements will count as 1 rep!
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Aim to increase the weight after each set !

Bent over pullovers into high (face) rows

Grab a dumbbell or anything heavy in 1 hand (the same side of the working calf)

Step on a low stable platform (stairs , book, or any platform of any kind)

Stand comfortably so that only the toes are on the plate/platform, (place a free hand onto something for balance and stability)

Raise The calf fully, squeeze at the top for a second, slowly return down, fully stretch the calf muscle.

(Full range of motion and very slow conscious movements is very important)

Focus on slow negatives and explosive positives 

Reps indicated per each leg per 1 set.

Aim to increase weight after each set (if you can easily do more then 10 Reps)

Single leg weighted calf raises

Grab a bar with slightly wider than shoulders width grip

Bend over while keeping your back straight and legs just slightly bent

Raise the bar overhead as high as you can controlling the movement with shoulder and trap muscles

Do few repetitions, and then proceed to the 2nd movement: FACE-ROWS

Row the bar through the elbows towards the face. Keep elbows looking sideways
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In both movements, Focus on Slow negatives and explosive positives (for best mind-muscle connection)

Breathe deeply into the belly. Align each repetition with 1 conscious breath.

Use moderate (challenging for you weight)

Bent over overhead bar raises into face-rows

Calves / shoulders / back superset

Keep core muscles tight 

Legs slightly bent 

Raise the weights to the side focusing on the Elbow ! Elbow go up first (always) while arms remain just slightly bent 

Exhale as you raise arms up , inhale as you lower them down 

Conscious and controlled movements only. No rush. 

Do 6-9 reps of bilateral side raises, and then do few unilateral (static hold) ones for each  side, (watch the video till the end )

Adjust resistance based on your current fitness level

Resistance bands shoulder raises (combo exercise)

Inhale consciously for 3 sec.
Hold for 3-6 sec.
Slowly exhale for 6-9 sec

Inhale into the stomach, let it expand, then imagine the wave of oxygen going into the lungs, expanding it just slightly, then finally in the head. Imagine each breath is like a wave 🌊 

Repeat the breathing for few minutes.

When you breathe , notice how the body feels.

Conscious breathing 3-6-9

As soon as you finish your training session, promptly go ahead and get a cold shower 
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Depending on your experience/cold tolerance stay in a cold shower for 1-10 min (I do 8-10 min)
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Also if cold is too tough , do it in a contrast manner! Starting from hot water for 30 sec , then cold for 30 , repeat 5 times or so !

Cold shower 🚿 ❄️

Back & shoulders 💪🏼😎

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!! 💪🏽

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 💪🏽

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 💪🏼😎

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