Name: Playbook - Alexander Karpov - Conscious back & shoulders workout
Uploaded: 2021-01-18T11:46:40.253Z
Duration: 50 min
Description: Conscious back & shoulders workout

Gym time , tribe 💪🏼😎

Begin the session with centering yourself, becoming aware of your breathing, the sensations in the body, the sounds , colors, objects around you. Warm up well.
Then get to weights. Move consciously, no rush, feel yourself, feel that pleasant tension in muscles.

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🙌🏼 get it

Start with acknowledging how it feels to be in your body, bringing your attention to breathing, start slowly and deeply in through the nose, allowing the belly to expand then slowly letting air out through the mouth. 9 breaths like that , then begin increasing the speed and intensity of breaths ... go ahead and complete about 60 of those. Feel your body fully oxygenated. If you feel dizzy that’s exactly what you want. You are safe, It simply means that your body is happy to get so much air, it’s ready to work efficiently.

Conscious breathing 🌬

Grab an elastic band , wrap it around some stable piece of equipment 

Begin performing slow, controlled and very conscious movements as I show here.

Go through maximum range of motion that your body allows you to without creating too much discomfort 

It has to feel challenging but not painful 👌🏼

Great Mobility sequence for shoulders and spine

Great exercise to develop mind muscle connection in so important portion of any back movement - the scapula retraction !
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Hang on the bar with straight arms
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Then pull the upper body up by only engaging the scapula , slightly bringing the shoulder blades back, and then squeezing it for half a sec at max. Contraction at the bottom of each rep.

Scapula pull-ups

Grab 2 relatively light dumbbells 
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In the 1st movement keep elbows close to the trunk (bring dumbbells in front of you and rotate arms externally) 5-6 Reps
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Then right away bring elbows up  , keel them looking to the sides and rotate the arms from overhead position downwards! Also 5-6 reps or so
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In both movement patterns use max range of motion possible.

Rotator cuff / shoulders rotations

Phenomenal Combo movement that will work evtire back from lower portion to traps 🙌🏼
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Perform a stiff leg deadlift , keep legs slightly bent and from that bent over position perform a row toward the waistline focusing on rowing with the elbows far back !
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Keep the spine neutral and core very tight !
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Increase the weight after each set 
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Slow and controlled movements only 
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2 movements together considered as 1 full repetition!

Barbell Deadrows

Stand strong

Grab a barbell with Shoulders width overhand grip 

Row the bar towards the chin focusing on your elbows driving the weight up (elbows have to always be higher than the barbell)

Then as you bring the bar to near Chin height make a smooth transition so that the bar lands on the upper portion of chest !elbows are looking completely down at that point (they also have to be tuck in)

From that position drive the bar overhead directly from the elbows

Lock out the elbows at the top and squeeze the shoulder muscles, then begin slowly bringing the barbell towards the chest, basically go through the same trajectory as you went up !

Make sure to not jerk the weight with the joints, instead - control all movement with muscles. Very conscious and controlled reps with full range of motion! 

Focus on slow negatives and more explosive positives (for best muscle activation and superior hypertrophy)

Keep all core muscles engaged, spine neural, chest tall and shoulder blades slightly back (that all is crucial for proper execution and injury prevention)

Exhale during the concentric phase and inhale during the eccentric one.

Aim to increase weight after each set gradually!

Upright barbell row into overhead press

• Position the cable at mid hight notch. Grab the handle with 1 hand

• Take 1-2 steps back

• Get down into a semi-squat position

• Start rowing back through the elbow! It’s very important to focus on the elbow doing the work and not the bicep. This way you will be able to activate back muscles much more efficiently.

• return back slowly 

(spend 2-3 sec on the negative phase and about 1 sec on more explosive positive)

• when you row back, you may even slightly rotate the body to the Working side. Make sure to keep all core muscles activated during the set.

• aim to increase weight after each set gradually 

(Reps indicated for each side in one set)

(Perform only very conscious controlled reps! Be in the body, feel the weight., be here now )

Mid height unilateral cable row

Grab a rope from the lowest cable notch 

Seat on the floor comfortably

Keep your upper body in an upright position 

Keep the arms slightly bent throughout the movement 

Begin raising your hands overhead (as far back as you can)

focus on very conscious reps , with full range of motion, making emphasis on slow negatives and explosive positives (for best mind-muscle connection)

Low cable (floored) overhead rope raises

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 🔥)

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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