Name: Playbook - Alexander Karpov - Core, back & shoulders 🔥
Uploaded: 2021-01-18T11:46:46.855Z
Duration: 45 min
Description: Core, back & shoulders 🔥

Minimal equipment needed. Use your creativity if you don’t have access to weights 💪🏼😊

& Outdoors is better

Focus on deep breathing, strong posture and perfect form of each movement.

Before you start , bring your awareness to the breathing, then feel the aliveness inside your body. Begin performing the movements that I show here consciously. Slowly , no rush. Prepare your body for work 💪🏼😉

Dynamic warmup with resistance band & body weight

Keep core muscles tight, breathe deeply throughout both movements

Seated crunches into elevated feet dynamic Planck

Good strength of the entire body is needed here 

Begin with sided pull-ups, then pull-up with elevated straight legs, then 4th rep is sternum pull-up

If you still have energy go for another 4 Reps !

If some of these variations are too challenging, do the ones that you can only 💪🏼

Pull-ups combo

Use 1 heavy dumbbell/kettlebell / bag or anything heavy enough to challenge you.

Keep strong posture: shoulders back , chest tall , neural spine throughout the exercise 

Wide and stable stance 

Keep most of the weight on the heels at all times during each repetition

Inhale at the top of the movement into the diaphragm, keep core very tight, exhale as you lower yourself down.

Keep the awareness on the entire body but main tension keep on the back and glutes.

Sumo deadlifts with 1 dumbbell

Engage mainly back & shoulders here

Strong Posture , tight core , deep steady breathing, full range of motion of each rep and absolute awareness on the body throughout the set

Increase weight after each set gradually if needed

Reps indicated per each side in each set

Single arm deadlift into overhead press with a dumbbell

Perform both exercises without rest in between.

Rest up to 3-4 min in between rounds

Use any weights type you can find in your household or outdoors 

Keep core muscles tight, chest tall, shoulder blades down and slightly back 

Keep arm slightly bent throughout the movement 

Focus on raising the Arm through the elbow (elbow must drive the weight up, not the hand with weight itself) 

Prioritize Slow negatives (eccentric), & more explosive positives (concentric phase)

Use full range of motion and great control in each and every rep.

Increase weight after each set gradually if additional resistance needed

Single arm lateral shoulder raises

Grab 2 kettlebells 

Bend over 

Core muscles very tight

Legs slightly bent

Start to swing, gradually increasing the range of motion rep after rep

Catch a bit of a momentum and imagine you are a pendulum 

While you swinging feel your back muscles controlling the swings.

Pendulum rows with kettlebells

Back & shoulders superset

As soon as you finish your training session, promptly go ahead and get a cold shower 
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Depending on your experience/cold tolerance stay in a cold shower for 1-10 min (I do 8-10 min)
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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 🚿 ❄️

Core, back & shoulders 🔥

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 👊🧿☀️

Core, back & shoulders 🔥

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