Name: Playbook - Alexander Karpov - Conscious BACK & SHOULDERS workout 🙏🏻💪🏼😉
Uploaded: 2021-01-18T11:49:10.034Z
Duration: 50 min
Description: Conscious BACK & SHOULDERS workout 🙏🏻💪🏼😉

Such a good workout Alexander. Those Hypertension’s with shoulders were wow. No words bro!! 💪🏽

Willy

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, 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, simple feel it 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 👌🏼

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 4-5 min nonstop, going from 1 side to another, mainly responding to your body instructions on where to stay longer etc.

Swiss ball dynamic stretching/mobility

A phenomenal mobility movement for spine and shoulders. A great way to warm up and prepare yourself for intense workout.

• Get on your knees, place both hands in front of you.
• make few deep conscious breaths into the diaphragm.
• begin curling the spine up and then bending it down, very slowly, feeling each vertebrae of the spine (starting from lumbar spine all the way to the neck)

Feel the deep stretch on all back and neck muscles.

Do this movement from 1-3 minutes nonstop. Until you feel more loose.

Cat-cow

Mega effective movement for the entire back !

However, if this variation is too advanced for your YET, no worries at all, just stick to regular shoulders width pull-ups 💪🏼😉

In sternum pull-ups focus on :
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• pulling your self up from the elbows ! Mentally push elbows down and back , while minimizing the engagement of biceps !
• as you go up try to make your upper upper back parallel with a floor 
• full range of motion in each rep 
• slow negatives (eccentric) and more explosive positives (concentric) 

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Inhale as you pull your self up and exhale as you slowly lower yourself down !
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Suggested rep range is 5-8 per set ! If you can do less - it’s all good !

Wide grip sternum pull-ups

Phenomenal (a must) movement for overall strength and size increase in all body (mainly in back muscles)

Shoulders width stance 

Keep core tight, shoulders back chest tall

Begin the movement from the ground up. First engage your glutes, legs , then engage lower back and then traps and all mid and upper back!

When you just lifting the weight from the ground- do not snatch it up vigorously with jerk type of motion (it can be dangerous and can bring injury) , so very consciously and with full control engage muscles as I describe and lift the weight up!

Then slowly return it to the ground, again maintaining perfect posture (straight spine , head and chest up, shoulders back) 👌🏼

Exhale when you lift up (during the concentric phase) and inhale into your diaphragm on the way down (during the eccentric phase)

Use light or medium weight!

Trap bar deadlifts

Grab a trap bar or a regular barbell (in case your gym doesn’t have the 1st one)

Bend over far forward, bring your butt back , keep your legs slightly just bent throughout the exercise !

Keep natural arch in the spine , however do not bend the lower back at all.

Row back with your elbows and squeeze the lats at the top of each rep!

Use full range of motion 

Aim to increase weight after each set

BENT OVER TRAP BAR ROWS

This one is complex and requires tremendous focus on body awareness!

Grab 2 relatively light dumbbells , get into the hyperextension machine

Perform a lower back hyperextension and from the top position of the movement perform a side dumbbells raise ... then perform another hyperextension rep., then as soon as you reach the top position, perform a front (almost overhead) dumbbells raise !

Repeat the combo movement few times 

Aim to increase the weight slightly after each set

I don’t encourage to count Reps here , you can time yourself if that’s helpful and aim to be in the set for 50-70 sec. (depending on your current level). 

FOCUS ON CONSCIOUS MOVEMENTS WITH FULL BODY AWARENESS AND UTILIZE FULL RANGE OF MOTION 🙌🏼 🔑

Rest up to 3 min in between sets!

HYPEREXTENSION into SIDE & FRONT DUMBBELLS RAISE

EXECUTION :

• grab relatively light dumbbells
• stand straight with your shoulders back and chest tall
• begin the movement with side lateral raise focusing primarily on the elbows being higher then your wrists with weights. As you reach your ears level , smoothly and gradually rotate the wrists inwardly and keep raising the arms overhead so that your palms meet and face each other at the top!
• slowly return the weight down going through the same trajectory of the movement.
• you may or may not want to increase weight as you progress through sets ! (Never sacrifice form and posture)
• breath deeply into the diaphragm throughout the movement

STANDING OVERHEAD SIDE DUMBBELLS RAISES

Do it for 10-20 min total.

Start with 1 min hot , then go right into the cold for 2-3 min.

Repeat 2-3 rounds for enhanced recovery, wellbeing, mood , and immune system support 
👏🏽🙏🏻🙌🏼

Hot water plunge (aka jacuzzi)  🔥into ice cold plunge ❄️ 🥶

Conscious BACK & SHOULDERS workout 🙏🏻💪🏼😉

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

CONSCIOUS Back & shoulders workout ! (New 🔥)

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 🙏🏻💪🏼😉

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