Name: Playbook - Alexander Karpov - 💎 Conscious Back & shoulders workout 🐍
Uploaded: 2021-01-18T11:50:07.544Z
Duration: 50 min
Description: 💎 Conscious Back & shoulders workout 🐍

Shrey

Prior to workout - Drink 2 glasses of high quality water (important) and then an espresso if you prefer  ! 

Approach this training session with PRESENCE...

I suggest to spend few min outdoors (in open air) and perform deep diaphragmatic breathing ! Become 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, simply feel everything 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 👌🏼

• Squat as low as you can , stay in that position for few seconds.
• put 1 hand on the opposite ankle, push with the elbow on the calf.
• start reaching the sky with the opposite hand (keep that stretch on the lower back for few sec)
• slowly switch sides
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Then spread both legs with the help of your elbows, then bring them close together

Lastly, perform seated spine wave (as I showcase)

Breathe deeply while you doing it

Outdoor dynamic mobility flow for spine, shoulders and hips

• wide stance, feel are flaring 
• keep your spine neutral throughout the movement 
• perform a semi-squat in each rep (when you go down with the weight)
• throw the weights up using the hips , activate your glutes!
• then allow the free fall of the weights , catch them at the bottom with fully contracted muscles of the core and legs !
• Switch hands at the top of each movement (catch it carefully)

Alternating kettle bell swings

Grip slightly wider than shoulders width 

In the beginning retract the scapula back and then 
Pull yourself up focusing on the elbows !

Slow negatives (eccentric) and explosive positives (concentric).

Exhale on the way up (concentric phase)
And Inhale on the way down (eccentric phase)

Wide grip pull-ups

Keep:
core very tight 
Spine straight 
Chest tall 
Shoulders back 

Perform an upright row through the elbow

Make a smooth Transition so that the elbow points down

Then drive the weight up directly from the elbow!

Control the weight all the time with shoulders and core muscles !

Focus on slow negatives (eccentric) and explosive positives (concentric phase)

BREATHING: INHALE INTO YOUR DIAPHRAGM AS YOU ROW THE WAY UP AND THEN EXHALE AS YOU PRESS OVERHEAD (do double breath if needed) 
Pay attention to my breathing during this exercise 👍🏻

Aim to increase weight after each set gradually 

Reps indicated per each side in each set !

Unilateral dumbbell upright row into overhead press

Mega compound (combo) movement that will remarkably target all back muscles (and all upper body indirectly)
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Execution:

Grab 2 kettlebells/dumbbells
Perform the initial deadlift portion (Bend over) 

then from a bent over position perform a rowing movement (focusing on the elbows going up and back) row towards waistline 

Then stand up and perform a shrugging movement.
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Repeat all 3 movements few times ( 3 in 1 movement counts as 1 complete rep) , so basically 5 full reps = 15 movements (keep that in mind)
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Keep your legs just slightly bent , spine neutral , lower back straight , chest tall and shoulders back. Row through the elbows.
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Very conscious and controlled movements with full range of motion 👌🏼
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Go relatively heavy on this one

Deadlift into shrug into bent over row

Perform both exercises without rest in between!

Rest as much as you need in between rounds

Very technical movement 👌🏼(posture , form and breathing is crucial for proper execution and results)

It’s vital to keep the spine straight and get centered properly so that the load of the weight targets shoulders and upper back , WITHOUT OVERLOADING LOWER BACK AND SPINE WHATSOEVER !


Grab a plate , get into a wide stance and carefully bend over , bringing your butt far way Back (get almost into semi-squat position)

Keep arms slightly bent 

Inhale into the diaphragm, compress the core and then Raise the plate in front of you and all the way overhead, really feeling the shoulders and upper traps firing up 🔥
(Keep that spine straight all along)

Then slowly lower the plate down simultaneously releasing the air from the stomach 

Very conscious and controlled movements only !

3-4 sets of 45 sec

Bent over overhead (front) plate raises

Keep great posture : core very tight, chest tall and shoulders back 

Raise the weights to the sides focusing on the elbows doing the work (and not the hands with dumbbells) elbows have to always be higher than the dumbbells 👌🏼

Use full range of motion and constant tension in each rep

Slow negatives and explosive 

Aim to increase weight after each set

Standing side dumbbells raises

Shoulders superset

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

CONSCIOUS Back & shoulders workout ! (New 🔥)

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

Willy

Conscious BACK & SHOULDERS workout 🙏🏻💪🏼😉

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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