Name: Playbook - Alexander Karpov - Chest / Arms + calves & core
Uploaded: 2021-01-18T11:47:06.657Z
Duration: 50 min
Description: Chest / Arms + calves & core

You will need a set of resistance bands to complete this workout 💪🏼😎

Take your time, enjoy each set and rep fully. Focus on your breathing, posture and feeling in the body while you exercising.

Share with me your feedback here and tag me in your instagram stories or posts @alexander1official 💫 , I’ll check your progress and repost 🙏🏻😎

Honor your body, move it consciously, with grace. Feed it with real wholesome foods. Drink clean water ! And be healthy and #shredded365

Preferably stand on the ground in nature , or at least in open air.

Do 30-60 deep breaths , Inhale through the nose and exhale through nose or mouth.

Feel the air expanding the stomach first , and then chest , going straight into the head.

Breathe deeper ...

Deep conscious breathing

Grab a band, create just slight tension in it and and do the rotations back and forth, then do sideway mills behind your back (as I show)... no rush , do it slowly first , then speed it up slightly

Keep going for 1-2 min nonstop

Resistance band shoulders mobility

Perform both exercises without rest in between 

Rest up to 2-3 min in between rounds

Start with straight legs raises, then raises to the sides and then go into knee raises !

Focus on breathing and control of the movement by the core muscles. Eliminate the swinging momentum.

Exhale as you raise the legs / knees up. Inhale as you bring them down.

Perform each set with great form, absolute focus, until complete burnout 💪🏼😎🔥

Hanging leg raises combo

You can Do it with your own body weight or grab a dumbbell in 1 hand for additional resistance 
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Execution:
• Stand on your tip toes upon 2 stable plate staked together
• Raise yourself up utilizing only calf muscles 
• Get up fast and then slowly return back down. 
• Squeeze the calf at the top , pause for 1 sec there, then slowly return back down , fully stretch the muscles at the bottom
(Use full range of motion in each rep)

Body weight / weighted calves raises (on the plates or low platform)

Calves & abs superset

Get centered first. Stand and feel the energy field of the inner body. Connect with your breathing.

Slowly get into initial position:

• Shoulders width hands position (palms slightly flared out)
• feet at the edge of the bench/chair/bed 
 and consciously begin the movement flow 
• core tight , pelvis slightly elevated

Begin wave like movements as I showcase here

Breathe in alignment with movements. No rush. Feel entire body. Be free. Strength and resilience is growing

2-3 sets of 40-60 sec each

Elevated feet wave-push-ups

Position the bend at a high notch of something very stable.

Stand sideways to the cable attachment.

Stand stable 

Keep core muscles tight, the working arm slightly bent , the shoulder blade down 

Cross over towards waistline, then a bit higher. Feel the tension in the chest muscles. Keep controlling the resistance all throughout the exercise 

Do few Reps, then switch sides

Resistance bands single arm chest crossovers

Perform both exercises without rest in between.

Rest up to 2-3 min in between rounds.

Attach the band at approximately at your waist level.

Grab the band comfortably with 1 hand

Bend over slightly 

Engage the core , get In a stable stance , feel all body , get fully centered in the Now.

Keep the elbow tight and close to the trunk while you perform the movement 

Extend the arm completely, fully lock out and contract the tricep.

Focus on slow and controlled reps with full range of motion

Perform all the reps on 1 arm , then switch sides

-

Reps indicated per each side in each set

Bent over unilateral resistance bends tricep kickbacks

Grab a band with 1 hand (positioned at your eye level)

Get into a deep squat position.

Keep the elbow elevated (pointing at the band attachment)

Curl towards your face fully squeezing the contraction of bicep.

Use full range of motion, focus on slow and conscious reps 

Complete few reps on 1 side , then switch arms 
-

Reps indicated per each side in each set

Single arm resistance bend bicep curl 💪🏼

Resistance bends superset for ARMS 💪🏼

Perform both exercises without rest in between 

Rest up to 3 min in between rounds

Phenomenal movement for biceps and forearms 

Grab a heavy kettlebell 

Keep the spine neutral, chest tall C shoulders back , elbows close to the body (very tight)

Perform conscious curls with full range of motion 

Increase weight after each set if you feel it’s too easy

Reverse grip kettlebell curls

Find a comfortable bench.
Grab a dumbbell in 1 hand. Carefully position yourself on a beach , so that your upper back area is in contact with bench. The hips are in the air. Legs wide and stable. Core muscles tight. Press the dumbbell up from the elbow. Keep Elbow just slightly tuck in. Few controlled reps , then carefully switch hands. 

Exhale as you press. Inhale on the way down. Focus on the chest muscles, however keep awareness on the entire body at the same time.

Chest / Arms + calves & core

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