Name: Playbook - Alexander Karpov - Chest / Core / Calves sculpt
Uploaded: 2021-01-19T02:22:21.805Z
Duration: 50 min
Description: Chest / Core / Calves sculpt

Begin this workout with a dynamic warmup paired with deep conscious breathing through the nose.

As you go about all movements be present within yourself, feel the sensations in muscles and entire body.

Use full range of motion in all sets and Reps.

Aim to increase weight gradually after each set 

Have fun 🙌🏼😎

Great functional movement (to warm up all upper body) 

Place hands on the Swiss ball comfortably with palms slightly flared out

Position your feet with shoulders width width for balance

Engage the core 

perform push-up
Keeping the elbows slightly tuck in

Go into a pike position at the top, repeat the movement

Swiss ball pushups - into pikes

Put both feet on the Swiss ball

Put hands very wide apart with fingers pointing outward!

Perform a push-up , then again go down and from the lowered position slide to 1 side and then to another side , then push your self back up , repeat all again ! 

P.S. if the sliding element is too challenging - just do the push-ups and that’s it.

Swiss ball push-up (with a static side slide)

Start off with light dumbbell.

Carefully get on the Swiss ball as I showcase

Keep feet wide for balance and stability

Drop the Pelvis slightly down In order to create a nice curve in spine 

Press directly up from the elbow. (Keep elbow slightly tuck in)

Keep core muscles tight and breathe deeply into the diaphragm throughout the exercise

Increase weight after each set (if needed)
-
Reps indicated per each side in each set

Swiss ball unilateral dumbbell chest press

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 
-
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

Lay comfortably on the floor 

Ask someone to help you grab the dbs or do it yourself 

Retract your scapula & shoulder blades back before you start pressing the dbs up 

Exhale as you press and inhale on the way down

Move the weights consciously, feel the chest muscles and entire body simultaneously.

Aim to increase weight gradually after each set

Floored dumbbells chest press

Chest / Core / Calves sculpt

Great.. pls update on my workout section ....thx

Shrey

Henry

Alexander great workout. I Truly enjoy these workouts. I used to workout as if I was missing out on something all the time. And I would end up overtraining. These workout are simple, hard but efficient!

Willy

Chest workout 💪🏼😎

Great workout Alexander. Hadn’t done low reps in a while on bench press. Always love that beginning warm ups💪🏽

POWER CHEST WORKOUT 💪🏼😎🔥

INTELLIGENT CHEST WORKOUT 💪🏼😉🙏🏻

Awesome Chest Workout. Thank you Alexander!!

Didn’t have a pec machine at equinox :(

CHEST WORKOUT 🔥💪🏼😉

Thanks for the chest workout Alexander! I’ve been replacing kettle bells with dumbbells as there aren’t too many different weights at my gym 💪🏽

Mega Chest workout 💪🏼🤩🔥

My pecks are on fire, you’re always uploading heat Alexander🔥💪🏼

Nestor

CHEST WORKOUT (size & functionality)

Alxander by far one of my favorite workouts and pump💪🏽. It was challenging to be engaged the whole time bc everything felt like it was trembling half way through. I see why of the MEGA on the name 😁

Jerome

Mega Chest workout 💪🏼

Challenging, yet felt like i need something more ! 
But loved the pump 🙏🏻🔥

Chest / Core / Calves sculpt

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