Name: Playbook - Alexander Karpov - Full Upper body (HIIT / bodybuilding / conscious workout)
Uploaded: 2021-01-18T11:44:36.405Z
Duration: 45 min
Description: Full Upper body (HIIT / bodybuilding / conscious workout)

Shrey

Perform this amazing workout at your own pace ! If you need to decrease the intensity or volume , please do so !

Breathe deep into your diaphragm, feel every movement, feel your body 🤟🏼😎

Let’s go ! Lmk how it feels. Tag me on ig @alexander1official, share your progress ! Leave me your feedback here on the app please 💪🏼👽♥️

Preferably stand on the ground in nature , or at least in open air.

Do 30-60 deep breaths , Inhale through the nose and exhale through nose or mouth.

Feel the air expanding the stomach first , and then chest , going straight into the head.

Breathe deeper ...

Deep conscious breathing

Get into initial plank position :
Elbows on the floor , feet together, neural spine , tight core. Breathe deeply into the diaphragm.
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Initiate the dynamic component : 

Start getting into high plank (straight arms) and back Down into low plank ...

Keep going for 1 to 3 min nonstop 🔥🔥🔥

LOW INTO HIGH PLANK

Get on 1 side , with 1 elbow pressing on the floor.

Keep the body in 1 nice and straight line.

Place the opposite hand on your waist 

Compress the core and begin doing movements with your waist up and down.
You will feel a great burn In the obliques, glutes and all core !

Keep going strong for 30 sec for 1 side , then without rest do 30 sec for the opposite side.

Dynamic side plank

Perform both exercises without rest in between rounds 

Rest up to 3 min in between rounds

Perform this exercise with additional weight only if you can do this movement with your own body weight for at least few reps with perfect form and great control. 

For weights you can Use anything that you can comfortably position on the middle back. As you can see I’m using stones (it’s a bit extreme but I like it and feel them well). You can ask someone to put a bag or water on you carefully and then you go.

Keep glutes and core muscles engages at all times. Do not drop the pelvic down. Keep butt slightly elevated. It’s very important.

Elevated feet push-ups (with additional weight)

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

Chest & back superset

Perform both exercises without rest in between sets 

Rest up to 3 min in between rounds

This movement perfectly hits all peck muscle, engages core, trains full body awareness. Which makes it a truly athletic and very functional practice🙌🏼
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EXECUTION:
• position the cable at medium height
• grab 1 handle
• keep wide stance with 1 leg in front and the other one behind for better stability
• get into semi-squat position.
• start pressing consciously , keep the elbow of the working side slightly tuck in (close to the body , especially in the initial position of each rep)
• press directly in front of you (from the elbow) as if you doing a punch , then slowly control (resist) the weight on the way back
• rotate the body forward in the same direction of the pressing arm, then turn the body back (watch carefully the video)
• exhale when you press and inhale on the way back (PROPER BREATHING IS CRUCIAL for max. Performance)
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You may Want to regular / modify resistance by adding or removing bands , after each set! 
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Reps indicated per each side in 1 set

Resistance band single arm chest press

• Position the cable at high notch of something stable (door etc). 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 )

Resistance band (high position) single arm rows

Chest & back superset (resistance bends)

Keep core muscles tight 

Legs slightly bent 

Raise the weights to the side focusing on the Elbow ! Elbow go up first (always) while arms remain just slightly bent 

Exhale as you raise arms up , inhale as you lower them down 

Conscious and controlled movements only. No rush. 

Do 6-9 reps of bilateral side raises, and then do few unilateral (static hold) ones for each  side, (watch the video till the end )

Adjust resistance based on your current fitness level

Resistance bands shoulder raises (combo exercise)

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 !

Full Upper body (HIIT / bodybuilding / conscious workout)

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