Name: Playbook - Alexander Karpov - Legs & shoulders 🤟🏼😌✨
Uploaded: 2021-02-09T21:31:07.475Z
Duration: 40 min
Description: Legs & shoulders 🤟🏼😌✨

Perform this workout at your own pace. Choose weights according to your current level. 

Breathe consciously when you performing the movements. Use full range of motion and feel your body.

Tag me on ig @alexander1official
And leave me your feedback here on the app if you had fun 🤟🏼😎

Enjoy

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 🌬

Start with alternating leg lunges , then air squats , then stand on 1 foot and rotate the other one in the air, switch legs. Finish off with semi-squatted knee rotations.

Pair deep conscious breaths with each repetition / movement.

2-3 min total time for this dynamic warmup. You may want to increase or decrease speed of motions ... feel the body’s instructions.

Then proceed to main exercises!

Lower body dynamic warmup

Aim to perform both exercise without rest in between. Only Few seconds to breathe and re center.

Once you finish both exercises, rest as long as you feel like. 2-4 min

Barbell lunges combo (jump & kick)

Execution:

• shoulders width grip

• keep core very tight throughout the movement

 • shoulders back and chest tall

• raise the bar with the elbows (they have to do all the work , don’t focus on the barbell, focus on the elbows!

(However make sure that the barbell remains very close to the upper body throughout the movement, do not transfer the weight forward (very important)

• raise the bar towards your chin with power , then will full control Lower the bar down! No jerking movements with the joints (unless you want to to get injured)

• BREATHING IS KEY : exhale as you raise the bar , inhale through the nose into your diaphragm at the bottom of each rep 🙌🏼
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Aim to increase weight after each set gradually 
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As you can see I go very heavy but I’m very very conscious and aware of my muscles doing the work, my joints are fully secure!
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The weight belongs to my body ! It is my body , They are a one whole entity during the set !

Standing upright barbell rows

Legs & shoulders superset 2

Perform both exercises back to back without rest.

Rest up to 3 min in between rounds.

Keep the upper body upright. (Chest tall, shoulders back) And the dumbbell / kettlebell close to the chest throughout the exercise.

Make big steps forward and slightly to the side, keeping the knee out (in alignment with the toe)

Drive up through the heel , 
exhale as you drive.

Feel muscle tension in all legs and glutes.

Extra wide lunges

Keep great posture : core very tight, chest tall and shoulders back 

Raise the weights to the sides focusing on the elbows doing the work (and not the hands with dumbbells) elbows have to always be higher than the dumbbells 👌🏼

Use full range of motion and constant tension in each rep

Slow negatives and explosive 

Aim to increase weight after each set

Standing side dumbbells raises

Legs & shoulders superset

Perform both exercises without rest in between.

Rest as much as you need in between rounds

Calf raises into shrugs

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

Legs & shoulders 🤟🏼😌✨

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