Name: Playbook - Alexander Karpov - Legs & glutes (at home / minimal equipment) 🔥
Uploaded: 2021-01-18T11:46:56.311Z
Duration: 50 min
Description: Legs & glutes (at home / minimal equipment) 🔥

Get ready to set your lower body on 🔥🤩🍑 

It’s time to get creative. If you don’t have access to gym equipment (as myself here) - utilize something from your household: water , heavy bag with books / stones), or your pet or your relatives 😆

Get centered, Warm up very well first. Connect with your inner body , breathe deep , ask yourself : how do I feel today ?” Listen to your body’s response and train according to that response.

Let me know how you like the workout, leave feedback here on app and share your thoughts on Instagram (tag me pls)

Enjoy 😉

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

Stand with your legs wide, and feet looking slightly sideways

Perform a semi squat very slowly, and pair each repetition with a conscious breath!

As you get down - 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. Become absolutely present and feel yourself.

This practice will allow your nervous system to switch from sympathetic (fight or flight mode) to parasympathetic mode (rest and digest mode). 

It’s important in order to recover more effectively, and compensate the energy that you spent during intense lifting session.

Feeling awesome guaranteed 💫👌🏼🙏🏻

Do it for 3-7 min (depending on how you feel and how much time you got on hands)

Breathing squat

Feel your body, connect mentally with it. Move slow at first , main focus to the breathing, then increase speed of the movements just a bit.

Lower body conscious warmup flow

Start with regular air squats

Then jumping squats 

Then alternating lunges 

🔥👽🔥

Dynamic Lower body warmup 🔥🍑💪🏼

Keep core muscles tight, chest tall, shoulders back throughout all movements

Inhale deep into the diaphragm and compress the core before each repetition 

Use full range of motion and control the weight with legs and glutes muscles 

Keep your awareness on the entire body

Increase weight after each set gradually (if additional resistance if needed) make sure it is challenging for you , yet you are able to maintain great form throughout entire set

Alternating leg front lunges into wide stance squats 🙌🏼👽

initial position : 
Shoulders width stance 
keep the core muscles tight and spine neutral throughout the movement 

shoulders slightly back and chest tall 

• as you go down keep the weights as close to the leg as possible meanwhile keeping the load of the weight primarily on the heel
 
• use full range of motion in each rep 

• slow negatives (eccentric) and powerful positives (concentric) phase in each rep !

(Reps indicated per each leg in 1 set)

Single leg (alternating) stiff legged deadlifts with 2 kettlebells or dumbbells

Challenging and beautiful body weight movement: great for quads & core 

Keep core tight and upper body in alignment with upper legs

Inhale and slowly and controlled lean the upper body back while keeping the awareness on quads and tight abs

Perform as many Reps as you can with good form

Kneeled quad 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 30-50 seconds (as many reps as you can)

Jumping goblet squats

As soon as you finish your training session, promptly go ahead and get a cold shower 
-
Depending on your experience/cold tolerance stay in a cold shower for 1-10 min (I do 8-10 min)
-
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 !

Cold shower 🚿 ❄️

Legs & glutes (at home / minimal equipment) 🔥

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.

Legs & glutes (at home / minimal equipment) 🔥

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