Name: Playbook - Alexander Karpov - Christmas Legs workout 💪🏼😁
Uploaded: 2021-01-19T02:22:21.517Z
Duration: 45 min
Description: Christmas Legs workout 💪🏼😁

Merry Christmas and happy butt pump 🍑 💪🏼😝

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

Perform both exercises without rest in between

Then rest as much as you feel like in between rounds

Position the barbell on the lower portion of the traps, keep shoulders tight and slightly retracted back.

Shoulders width stance 

As you lean forward
Keep the spine absolutely straight throughout the movement ! (Don’t hunch forward, no curvatures in Lower back 👌🏼)

Lean forward simultaneously moving your hips back slowly and then get back up with power, focus on keeping the weight on the heels and engaging the glutes as you get back up !

Keep the legs slightly bent, you gotta feel big stretch in the hamstrings and glutes. Lower back will also be engaged but it’s secondary.

Aim to increase weight after each set slightly

Good-mornings with a barbell

• keep your pelvis and lower back tight against the back seat and your butt on the chair throughout the movement (don’t lift it up at any point)
• fully extend legs at the top 
• squeeze at the top for a second (at maximum contraction )
• use full range of motion 
• slow eccentric and explosive concentric, very controlled reps
-
Aim to increase weight after each set

Seated machine quads extensions

Lower body superset

I suggest to do a set without any additional weight at first and only if you can do it relatively easily and with perfect form , you may add a plate or kettlebell or a fit / medicine ball for extra resistance!

EXECUTION:

🔑 Grab a weight and keep it close to the chin and upper chest !

🔑 Squat very low 

🔑 Keep chest tall , shoulders back and spine in neutral position during the set 

🔑 Start making steps sideways, keep yourself low , don’t get up. 

🔑 land on the entire foot evenly

🔑 engage and feel primary glutes 

🔑  make few in one side and then do same number of steps in the other side (just the way I showcase on the video)

-
Increase weight after each set if needed

Side Duck walk

Stand close to a stable elevated surface 

Grab a kettlebell and position it next to your chest. Keep the shoulders back , chest tall and spine neutral throughout the exercise 

Stance : slightly wider than shoulders width 

Jump on the box, land softly ... go into deep squat and bounce back down 

Perform consciously and explosively for 30-40 seconds (as many reps as you can)

Box goblet jumps

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

As soon as you finish your training session, promptly go ahead and get a cold shower 
-
Depending on your experience/cold tolerance stay in a cold shower for 1-10 min (I do 8-10 min)
-
Also if cold is too tough , do it in a contrast manner! Starting from hot water for 30 sec , then cold for 30 , repeat 5 times or so !

Cold shower 🚿 ❄️

Christmas Legs workout 💪🏼😁

Yogi

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.

Christmas Legs workout 💪🏼😁

More workouts from Alexander Karpov