Name: Playbook - Alexander Karpov - Full body blast / Conscious workout 💫
Uploaded: 2021-01-18T11:46:23.037Z
Duration: 55 min
Description: Full body blast / Conscious workout 💫

Shrey

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

Keep your posture strong, awareness in the center of your being, in the body and all around you. Breathe deep into your diaphragm, feel every movement 🤟🏼😎

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

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 first. 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 

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

Dedicate few minutes to this practice

Dynamic mobility flow (wave push-ups into side openers)

Truly magnificent movement.

Get into initial stable position with relatively close feet stance, bring both hands up and keep them in a comfortable position throughout the exercise. Make sure that most of the weight remains on the front foot, while the rear foot mainly plays a stabilizing and balancing role.

Keep the core tight, Chest tall, shoulders back, neutral spine.

Drive up with power and control through the heel however all foot remains even on the ground (no lifting of toes). Go down into low squat position very slowly, without dropping the weight.

Complete few very conscious Reps on one side, then switch legs

Single leg squat with resistance bands

Position the bend at a high notch of something very stable.

Stand sideways to the cable attachment.

Stand stable 

Keep core muscles tight, the working arm slightly bent , the shoulder blade down 

Cross over towards waistline, then a bit higher. Feel the tension in the chest muscles. Keep controlling the resistance all throughout the exercise 

Do few Reps, then switch sides

Resistance bands single arm chest crossovers

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 as much as you need in between rounds

Grab the bends, positioned at approximately  your waistline height. (Maybe a bit higher)

Bend over slightly (approx. 30 degrees)

Keep legs and arms just slightly bent throughout all exercise. DO NOT ROW WITH ELBOW. DO NOT CURL WITH BICEPS. Instead pull the elbows far back while the arms remain in a slightly bent position 👍🏻 feel your back muscles stretching at the top of the movement and folding back and contracting at the bottom of range of motion.

(focusing on the elbows at all times)

Slow negatives (eccentric phase ) and explosive but controlled positives (concentric phase)

Aim to increase weight after each set slightly (if needed)

Bent over resistance bends pull-overs

• grab the bends and get into a deep squat position, then lean back slightly !
• get centered and comfortable
• pull from the elbows and keep them as high as possible, making sure that your hands go almost touching the face by the sides.
• full range of motion in each rep ✊🏼
• slow negatives (eccentric), explosive positives (concentric), squeeze the upper back muscles at maximum contraction!
• inhale as you pull, and exhale as you extend the arms back

Low seated resistance bends face-rows

Resistance bends superset for back 💪🏼

Perform both exercises without rest in between.

Rest up to 2-3 min in between rounds.

Attach the band at approximately at your waist level.

Grab the band comfortably with 1 hand

Bend over slightly 

Engage the core , get In a stable stance , feel all body , get fully centered in the Now.

Keep the elbow tight and close to the trunk while you perform the movement 

Extend the arm completely, fully lock out and contract the tricep.

Focus on slow and controlled reps with full range of motion

Perform all the reps on 1 arm , then switch sides

-

Reps indicated per each side in each set

Bent over unilateral resistance bends tricep kickbacks

Grab a band with 1 hand (positioned at your eye level)

Get into a deep squat position.

Keep the elbow elevated (pointing at the band attachment)

Curl towards your face fully squeezing the contraction of bicep.

Use full range of motion, focus on slow and conscious reps 

Complete few reps on 1 side , then switch arms 
-

Reps indicated per each side in each set

Single arm resistance bend bicep curl 💪🏼

Resistance bends superset for ARMS 💪🏼

Do it for 10-20 min total.

Start with 1-3min hot , then go right into the cold for 1-3 min.

Repeat 2-3 rounds for enhanced recovery, wellbeing, mood , and immune system support 
👏🏽🙏🏻🙌🏼

P.S. if hot and cold tubs are not available, simply use cold & hot shower. That’s what I do in most cases.

Perform in a contrast manner. Start with hot. 5-6 rounds and you feel like new! Recovering, rejuvenating, feeling euphoric 💫🙌🏼😊

Full body blast / Conscious workout 💫

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