Name: Playbook - Alexander Karpov - LOWER BODY workout
Uploaded: 2021-01-18T11:46:21.861Z
Duration: 40 min
Description: LOWER BODY workout

Warm up very well.

Breathe deep into the diaphragm, connect with your inner body, acknowledge the state you are in. It’s perfect just the way it is. Observe what the mind is doing, and how the body is feeling. Honor it.

Perform all movements consciously. Feel every second of each rep ,with every muscle fiber, with every joint. Breathe deep , align breathing with movements. 
Take your time. No rush. Enjoy yourself and the workout. Also I don’t encourage to focus on counting reps, even through I give a rep range as a guiding to reflect upon. Instead focus exclusively on the feeling.

Tag me in your instagram stories 👁 and leave me your feedback here once you finish this workout.

It’s better if done outdoors (In open air)

Stand stable with your legs wide, and feet looking slightly sideways

As you go down into the semi squat position - exhale , and as you come up - inhale. 1 full rep = 1 full breath.

No rush whatsoever. Don’t count reps. Instead focus on your body and feel the air entering your stomach, chest, brain. Become absolutely present and feel yourself here and now. The mind is quite.

This practice will allow your nervous system to switch from sympathetic (fight or flight mode) to parasympathetic mode (rest and digest mode). Also when done before a workout, it will allow you to get very centered.

Do it for 3-6 min (depending on how you feel and how much time you got on hands)

Breathing squat

Start with regular air squats

Then jumping squats 

Then alternating lunges 

🔥👽🔥

Dynamic Lower body warmup 🔥🍑💪🏼

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 
-
No rush , very slow and controlled reps

Kneeled QUADS extensions

Imaging you are about to do regular goblet squats but you add an explosive jump 🔥

Ultimate leg workout finisher 🙌🏼

Grab a kettlebell and position it next to your chest. Keep the shoulders back , chest tall and spine neutral throughout the exercise 

Stance : slightly wider than shoulders width 

Jump high and carefully land on the feet ... go into deep squat and bounce back up

Perform vigorously for 30 seconds (as many reps as you can)

Jumping goblet squats

Perform both exercises without rest in between.

Rest up to 2-4 min in between rounds (until fully recovered)

• Grab a small plate on which your heels will be positioned 
• grab a dumbbell, stand stable 
• toes just slightly flaring 
• keep Shoulders back , Chris tall and the spine absolutely straight during the entire exercise!
• try to squat very low 
• go down very slowly and then explode up 
• keep constant tension in your leg muscles
-
Aim to increase weight after each set

Goblet squats with a dumbbell (with elevated heels)

Great exercise for hamstrings and glutes 
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• grab a dumbbell
• wide stance 
(toes just slightly flaring )
• keep Shoulders back , chest tall and the spine absolutely straight during the entire exercise!
• try to go down as low as you can meanwhile keeping legs just slightly bent 
• keep the dumbbell close to the body (don’t transfer the weight too much forward)
• keep constant tension in the leg muscles
• focus on slow negatives and explosive positives 
-
Aim to increase weight slightly after each set

Wide stance stiff legged deadlifts (with a single dumbbell)

Lower body superset

LOWER BODY workout

Yogi

CONSCIOUS Legs WORKOUT 💪🏼😉

LOWER BODY WORKOUT 🔥

Ashley

Thank you Alexander for this workout. I think I should have rested today. I was a little tired from yesterday’s chest workout. Not sure but definitely resting tomorrow. Great legs workout though🏋🏻‍♂️

Willy

Legs workout (Functional strength & hypertrophy) 🔥

I have no words. As the title says it Legs Inferno Workout. So worth though. Thanks bro 💪🏽

Make sure to use “muscle to mind connection” and you will feel a really nice pump. #BambiLegs

Nestor

Legs 🔥 inferno 🔥 workout

Alexander, amazing workout. I felt every bit of it! Such an awesome satisfaction when you finish this kind of leg workout.

LOWER BODY workout

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