Name: Playbook - Alexander Karpov - Full body (accent on Legs, Core & shoulders)
Uploaded: 2021-01-18T11:46:56.118Z
Duration: 50 min
Description: Full body (accent on Legs, Core & shoulders)

Shrey

If you can , do this training session in Nature) be barefoot and with least amount of clothes on.

If you only have an access to your balcony or a park , that’s good enough.

Use either stones , or regular dumbbells / kettlebells, or a bag full of books, sand, water bottles, whatever you have, be creative and playful 💪🏼😎

Breathe deep when you training, into the nose , always bring your awareness to how you breathe. It’s crucial for optimal for performance and recovery 👌🏼

When you perform an exercise- focus on the feeling in the body , don’t rush mechanically through the movement, be completely present.

Choose weight wisely, it should be challenging to you, but not sacrificing perfect form.

Leave me your feedback here once you finish the session, and tag me in your instagram stories ( @alexander1official ), Let’s connect. I’ll check your progress and repost you on my ig 💪🏼😎👁

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 🌬

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

Get centered 

Start with gentle jumping squats, gradually increasing intensity and height of each jump , followed by soft landing ...

Smoothly transition to side alternating leg jumping squats...

And into backward cross legged squats (the top part of foot landing on the ground), be gentle , feeling and stretching all the muscles and joints.

2-3 min for entire flow

Dynamic lower body warmup (flow)

Use either a stone or a dumbbell , holding it by both sides (or a heavy bag)

Keep the stance wide, knees are aligned with toes throughout the exercise.

Control the movement with muscles. Breathe deeply into the diaphragm through the nose (as I show on the video)

Make each movement smooth, the transition from squat to press , and on the way back, don’t drop the weight.

Rest as much as you need in between sets

Wide stance squat into overhead shoulder press

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)

A truly magnificent Combo movement for building all legs and glutes 🙌🏼

Grab 2 kettlebells and keep them comfortably resting next to chest and shoulders 

Keep strong posture throughout the exercise: core muscles tight, chest tall, shoulders back, neutral spine (with upright upper body)

Begin with a narrow stance front squat, then perform a front lunge into back lunge (with the same leg), then perform a squat again and then do lunges (front and back) on the other leg ! Repeat all again few times 

Reps don’t matter so much (something around 3 squats and 6 lunges per set total
(1 round should be approximately for 1 min)

Constant tension in legs and full range of motion in all movements is the key 🔑

Front squats into lunges (with 2 kettlebells)

Perform both exercises without rest in between 

Rest as much as you need in between rounds

All I can say. A very very...very good exercise - one of my favorites ✌🏼 It’s amazing for your back, shoulders, legs , as well as for postural balance, shoulders mobility and entire body awareness.

Execution pointers : 

Attach the band to something stable at the level slightly lower than your shoulders.

Don’t rush through the movement and use light bands at first. Take your time to perfect the form, feel it with all your body. 

Squat down to about 90 degree angle and find a center point of the body.

Focus on the elbows pulling back and up (as high and as far back as you can), do not relax shoulders at the top, keep the tension and slowly return arms towards the initial position.

Resistance band back raises

Take kneeled position on a mat with legs close to each other 
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Keep your core very tight throughout the movement, the upper body should remain in 1 line with the upper legs !
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Go down very slowly mentally engaging the quads ! Then slowly come back up 
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No rush , very slow and controlled reps

Kneeled QUADS extensions

Back , shoulders & quads superset 💪🏼😎

Inhale consciously for 3 sec.
Hold for 3-6 sec.
Slowly exhale for 6-9 sec

Inhale into the stomach, let it expand, then imagine the wave of oxygen going into the lungs, expanding it just slightly, then finally in the head. Imagine each breath is like a wave 🌊 

Repeat the breathing for few minutes.

When you breathe , notice how the body feels.

Full body (accent on Legs, Core & shoulders)

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