Name: Playbook - Alexander Karpov - CONSCIOUS Back & shoulders workout ! (New 🔥)
Uploaded: 2021-01-18T11:47:57.571Z
Duration: 45 min
Description: CONSCIOUS Back & shoulders workout ! (New 🔥)

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

Drink 2 glasses of high quality water and an espresso if you will prior to training ! 

Approach this training session with PRESENCE...

Prior to entering the gym, I suggest to spend 8-10 min in open air. Do deep and conscious breathing (approximately 50-60 deep inhalations), get completely centered and aware of how your body feels, what’s going on on your mind. just observe it all without labeling any thought or emotion, simply feel everything consciously 🙏🏻

Now ... with total awareness 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 👌🏼

“Wave” Mobility sequence for scapula and entire back

Grab an ab wheel

Put a comfortable pad underneath your knees

Begin doing rollouts focusing on constant tension in all core , aim to crunch it at the top mentally creating a “U” shape , then slowly extend your self forward. Keep Shoulders tight all the time

Control the movement with core consciously

Inhale as you extend the body forward and Exhale fully when you roll back up !

Kneeled ab wheel rollouts

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

Keep:
core very tight 
Spine straight 
Chest tall 
Shoulders back 

Perform an upright row through the elbow

Make a smooth Transition so that the elbow points down

Then drive the weight up directly from the elbow!

Control the weight all the time with shoulders and core muscles !

Focus on slow negatives (eccentric) and explosive positives (concentric phase)

BREATHING: INHALE INTO YOUR DIAPHRAGM AS YOU ROW THE WAY UP AND THEN EXHALE AS YOU PRESS OVERHEAD (do double breath if needed) 
Pay attention to my breathing during this exercise 👍🏻

Aim to increase weight after each set gradually 

Reps indicated per each side in each set !

Unilateral dumbbell upright row into overhead press

Proper form and conscious movements is the key ! Don’t just do go through the movement mechanically , be in it completely.
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Position cable at the highest notch
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get into semi- squat position
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keep neutral spine , arch you lower back a little
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row with your elbows toward the chest , focusing on slow negatives and more explosive positives
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As you row get the upper body into upright position, then as you extend the arms - bend the upper body forward (all the way to 90 degrees)
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inhale (during the eccentric) with your diaphragm, keep the compression in the core and exhale when you perform the concentric phase (aka rowing)
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you can see here how I allow maximum stretch at the bottom of the movement (bringing my shoulders forward) , and then I fully retract the scapula back , squeezing all back at the top ! So do the same 🙌🏼
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aim to perform 4-5 sets of 6-8 , increase weight set after set !

High cable rope rows (with bending over element)

EXECUTION:
• position the cable very low
• grab the bar with shoulders width
• keep the spine straight, shoulders slightly back and chest tall throughout the movement
• raise your hands very high over the head meanwhile keeping the arms slightly bent
• squeeze at the top for a moment, then slowly and controlled return back down
• full range of motion in each rep. Only conscious movement
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Aim to increase weight after slightly each set

Low cable (reverse / underhand grip) overhead front raises

Phenomenal functional movement which will contribute to your overall agility, core strength, improve shoulders mobility, and will help you develop amazing upper back & rear delta areas !
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Execution:

• position cable at your shoulders height
• make a step back
• get into a semi-squat position with feet wide apart for stability
• lean just slightly back
• row through the elbow , bring it slightly higher than your shoulder (imagine that you are about draw a bow), and the opposite hand goes up (as if you aiming at a deer or grass fed cow 🐄🤷🏼‍♂️)
• row (keeping elbow high) ,fast and controlled (concentric phase) and “release the bow string” slow and controlled (eccentric phase)
• inhale as you row , exhale on the way back (IMMENSELY IMPORTANT)
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Reps indicated per each side in each set 
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Aim to increase weight after each set gradually

HIGH CABLE ARCHER ROWS

Remarkable WARMUP or COOLDOWN  
Practice 🙌🏼
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Grab a small ball for balance and slowly position yourself on the Swiss ball 
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Lay on the back and drop the pelvic down , then carefully bring both hands with a fit ball far back over your head. Feel the stretch in all the rib cage , shoulders and back. Inhale deeply into the diaphragm and chest!
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Begin with few gentle pullovers, then turn on one side and Stretch through it (follow the sensations  in / tightness of the body) meanwhile breathing very deep and slow , allowing all upper body to stretch and letting the tension dissolve. Imagine and visualize your body becoming strong, pain free, vibrant and full of life energy 💪🏼🙏🏻
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Do this practice for about 3 min, going from 1 side to another, mainly responding to your body instructions on where to stay longer etc.
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And breathe deeply all the way through this practice !

Swiss ball dynamic stretching/mobility

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 👊🧿☀️

CONSCIOUS Back & shoulders workout ! (New 🔥)

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