Name: Playbook - Alexander Karpov - FULL BODY FLOW (accent on legs & chest)
Uploaded: 2021-03-31T15:52:26.925Z
Duration: 50 min
Description: FULL BODY FLOW (accent on legs & chest)

Shrey

A challenging full body conscious workout.

Perform this workout at your own pace. Choose weights according to your current level. 

Breathe consciously when you performing the movements. Use full range of motion and feel your body.

Tag me on ig @alexander1official
And leave me your feedback here on the app if you had fun 🤟🏼😎

Enjoy

Start with regular air squats

Then jumping squats 

Then alternating lunges 

🔥👽🔥

Dynamic Lower body warmup 🔥🍑💪🏼

Get centered. Stand and feel the energy field of the inner body. Connect with your breathing.

Slowly get into initial position and consciously begin the movement flow. 

You may put your hands on some elevated objects such as stones or anything else natural. That will give you more room for better range of motion and make the the movement slightly more challenging.

Breathe in alignment with movements. No rush. Feel entire body. Be free. Strength and resilience is growing

Dedicate few minutes to this practice

Wave push-ups (elevated hands) into side body openings

Lay comfortably on the bench 

Retract the shoulder blades back (sort of squeeze them into the bench)

Arch the back just slightly

When you press Keep your elbows slightly tuck in (to secure shoulder joints)

Press directly up from the elbows 

Exhale when you press up , and inhale on the way down into the stomach !

Focus on slow negatives and explosive positives,
Consciously controlling the weight by the chest muscles!

Aim to increase weight after each set

Incline bench barbell press

Keep great posture in both movements. (Chest tall, shoulders back, flat neutral spine).

The Knee of the driving foot (in both exercises is aligned with the toe (knee should not turn inwardly in order to prevent from injury)

Use full range of motion, feel the leg and butt muscles work consciously throughout entire exercise.

Use relatively heavy weight (so that you can only perform about 5-6 reps on each leg in both exercises)

Breathe deep, In alignment with movements (exhale as you press up , and inhale as you lower the body down)

Enjoy 😉

Single leg bench step-ups into elevated foot split squats

Use a stone / kettlebell / dumbbell. In case of dumbbell hold it from both sides (in width)

Very deep conscious movement without rush or mechanical execution.

Inhale when you lunge , hold breath in the compressed core when you perform the pressing phase , then exhale as you drive up through the heel up.

Mentally direct attention to legs , core , chest and back. Keep main focus and muscle tension in legs and chest.

Use full range of motion.

FULL BODY FLOW (accent on legs & chest)

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