Name: Playbook - Alexander Karpov - Back / Shoulders / Core workout
Uploaded: 2021-01-18T11:46:25.264Z
Duration: 50 min
Description: Back / Shoulders / Core workout

About 20 min Before you start the workout, I suggest to drink 2 glasses of clean water. You may add 1-1.5 g of pharmaceutical grade creatine Hcl for enhanced performance 💪🏼

Perform deep and steady diaphragmatic breathing (into the belly) outdoors for 3-5 min. It will significantly increase performance and make you feel centered and focused.

In all exercises start with light or medium weight, gradually increasing it until heavy working sets.

Keep great posture, maintain great form of the exercise and full range of motion throughout all exercises. QUALITY over Quantity 🙌🏼

Tag me in your instagram posts / stories @alexander1official & leave me your feedback here on the app 🙏🏻😉

Enjoy conscious training guys

Very carefully get onto the Swiss ball
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Aim to balance on it for 20-30 sec. if you fall , just get back on
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Try to do 3-4 rounds of 30 sec each or 1 round of 2 min
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This practice will wake up your nervous system almost like a bucket of ice cold water in your face 😜 and will simultaneously activate core muscles! 
And you are ready to get to serious training with weights 💪🏼

Swiss ball balancing

Remarkable COOLDOWN / 
stretching
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Grab a small ball for balance and slowly position yourself on the Swiss ball 
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Stretch through one side meanwhile breathing very deep and slow , allowing all upper body to stretch and letting the tension dissolve. Imagine and visualize your body recovering and muscles and organs getting filled with oxygen! (Mental aspect is mega important 🙏🏻😉)
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Do this practice for 4-5 min nonstop, going from 1 side to another

Swiss ball and medicine ball mobility & stretching work

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

Engage mainly back & shoulders here

Strong Posture , tight core , deep steady breathing, full range of motion of each rep and absolute awareness on the body throughout the set

Increase weight after each set gradually if needed

Reps indicated per each side in each set

Single arm deadlift into overhead press with a dumbbell

Focus on driving up from the elbows! Mentally switch off the biceps !
Do not swing the body 
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Controlled movements only 
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Do 3 sets of maximum reps with perfect form !
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Rest as much as you need in between sets ! No need to rush , once you recovered - attempt next set.

Wide grip pull-ups

Lay on the bench facing down with your chest tight against the seat.

Grab 2 dumbbells 

Begin rowing through the elbows back. Please not with your biceps, consciously do it with elbows, that is a must in back training.

Focus on slow negatives and explosive positives in each repetition, squeeze back muscles at the top of the movement (at max contraction) for a second. Feel back muscles firing.

Aim to increase weight after each set gradually

Incline bench (facing down) dumbbell rows

Grab 2 relatively light dumbbells! It’s all about form and constant tension in rear delts in this superset !

Bend over , keep legs slightly bent as well

Get centered (so that the weight of the body and weights don’t pull you forward) , to aid that bring your butt way back

Raise dumbbells to the sides focusing on the elbows ! Elbows should always raise first !

In second movement it’s the same technique, only the arms are bent and you focus on solely raising elbows high to the sides (imagine you pulling towards the face)

Aim to increase weight after each set gradually!

Reps indicated for total for both movements in each set !

Combo (superset):
Bent over side raises into face rows

Back / Shoulders / Core 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!! 💪🏽

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 / Core workout

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