Name: Playbook - Alexander Karpov - CONSCIOUS Legs WORKOUT 💪🏼😉
Uploaded: 2021-01-18T11:44:53.115Z
Duration: 40 min
Description: CONSCIOUS Legs WORKOUT 💪🏼😉

Yogi

I suggest to moderate the intensity and volume of the workout based on your current fitness level ! The workout should feel slightly challenging but definitely not extremely exhausting !

Begin the workout with dynamic warmup and deep breathing in open air !

When you perform all exercises focus on your POSTURE & FORM of each and every movement, and NOT on the reps and how much weight you use 🔑 

The entire workout (if you truly training correctly and want to progress long term ) should never exceed 40-45 min max. 🔑 

Please leave your feedback here once you complete the workout! And also tag me in your ig stories or ig post @alexander1official 💪🏼😉🙏🏻

Best Preworkout anyone ? 

Yes please: FRESH AIR !

Begin the training session with over-oxygenating your body 💪🏼 and brain 🧠  - superior performance, focus on just feeling of joy (high) is guaranteed! 

Get high on your own supply by making 40-50 very deep and conscious breaths:

Exaggerate the inhalations (fully in through the nose , feel the rib cage expand significantly, feel the air rushing to the limbs, organs and right to the brain), 
Then exhale lightly (no force).

Repeat 50 times until you get dizzy (that’s exactly what you want) in order to balance chemistry in your organism! It’s a natural pathway to emotional balance, deepest healing and ultimate performance (physical and mental)

CONSCIOUS Deep breathing

Try to mimic the movement I perform. Do everything consciously.

Create your own movements based on what your body tells you. Move in congruence with that.


Aim to do 2-3 min total of dynamic flow, warn up the joints, go through different ranges of motion!

Dynamic flow (warmup) for Lower body

Great way to begin a workout! This dynamic high intensity lower body warmup will get you all ready and warm to complete an intense workout ahead 💪🏼🔥 

... perfectly stretching the hips, waking up nervous system, increasing heart rate and pumping  the blood in all muscles throughout the body...

2-3 rounds of 30 sec nonstop

Alternating jumping lunges

Perform both exercises without rest in between!

Rest up to 3 min in between rounds!

Place the barbell on the lower  traps comfortably 

Keep core muscles tight 
Shoulders back and 
Chest tall throughout the movement 

Begin lunging forward with full conscious control of entire body.

Switch legs step after step

Land carefully on the entire foot ! Make sure it’s stable and flexed nicely 

Reps indicated for both legs per 1 set
(For example it says 12 reps , it means 6 steps for each leg)

Walking lunges with a barbell

• Sit on the edge of a bench
• put and hold a small dumbbell between feet
• lean slightly back and hold the bench with both hands behind you
• raise both knees just slightly in the air
• begin legs extensions, fully extend them until knees get locked out completely! Squeeze at that point for a second.
• slowly return back , repeat !
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Enjoy that wicked pump and burn 🔥😉

Seated quads extensions with a dumbbell

Lower body superset

Perform both exercises without rest in between 

Rest up to 3-4 min in between supersets

The key here is to keep the upper body in upright position, chest tall and shoulders back throughout the exercise !

• grab a dumbbell comfortably, so that it effortlessly rest close to the chest (you should not feel any tension in shoulders and upper back whatsoever)
• feel constant tension in legs throughout the movement!
• slow and controlled movements with full range of motion!
• core tight all the time
• squeeze legs muscles at the top of each rep
-
Aim to increase weight after each set

Elevated heels goblet squats (flared out knees)

Go slowly through each rep , hamstrings is a pretty fragile muscle , so no rush , fully control the weight (that you can handle)
-
Use full range of motion
-
3 second negative, 1 sec positives, squeeze the muscle at the top of each rep !
-
Slowly increase weight after each set!

Lying machine legs curls (for hamstrings)

Lower body superset 2

Imaging you are about to do regular goblet squats but you add an explosive jump component 🔥

Amazing , athletic leg workout finisher 🙌🏼
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If you are not an experienced trainee, don’t use any additional weight, just perform explosive jumping squats, mimicking the movement that I showcase here.
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If you are experienced and confident in your body awareness and great physical level , 
Then
Grab a kettlebell and place it next to your chest. Keep the shoulders back , chest tall and spine neutral throughout the exercise 

Stance : slightly wider than shoulders width , knees flared out 

Jump high and carefully land on the feet evenly ... go into deep squat and bounce back up. Make sure to control the landing with legs and glutes muscles 🙌🏼

Perform vigorously for 30 seconds (as many reps as you can WITH PERFECT FORM

Watch your back ! Don’t hunch forward !Keep great posture throughout the movement! 🙏🏻😉

Jumping goblet squats

Get on a foam roller

Begin with glutes, just roll on them , changing the speed and angle. Stay longer and most painful points.

Then roll on hamstrings, then quads. If you feel a lot of pain - that means muscles are very tight and you need to keep going.

Spend up to 5-10 min if needed. You can’t overdo it really.

Lower body Foam rolling

CONSCIOUS Legs WORKOUT 💪🏼😉

LOWER BODY WORKOUT 🔥

Ashley

Thank you Alexander for this workout. I think I should have rested today. I was a little tired from yesterday’s chest workout. Not sure but definitely resting tomorrow. Great legs workout though🏋🏻‍♂️

Willy

Legs workout (Functional strength & hypertrophy) 🔥

I have no words. As the title says it Legs Inferno Workout. So worth though. Thanks bro 💪🏽

Make sure to use “muscle to mind connection” and you will feel a really nice pump. #BambiLegs

Nestor

Legs 🔥 inferno 🔥 workout

Alexander, amazing workout. I felt every bit of it! Such an awesome satisfaction when you finish this kind of leg workout.

CONSCIOUS Legs WORKOUT 💪🏼😉

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