Name: Playbook - Alexander Karpov - Legs & traps workout 💪🏼😎
Uploaded: 2021-01-18T11:45:31.947Z
Duration: 45 min
Description: Legs & traps workout 💪🏼😎

Gym time , tribe 💪🏼😎
(Nice combo workout is here: 80% Lower body / 20% upper )

Begin the session with centering yourself, becoming aware of your breathing, the sensations in the body, the sounds , colors, objects around you. 

Then Warm up well.

Then get to weights. Move consciously, no rush, feel yourself, feel that pleasant tension in muscles.

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🙌🏼 get it

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

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)

Perform a set of front squats , rack the bar, put it on your shoulders behind the neck and perform a set of “goodmornings” 

Take No rest between exercises , however rest up to 4 minutes in between superset rounds 👌🏼

• Position a barbell comfortably on the front delts, keep hand in a comfortable for you position (for every one it’s gonna be different) 
• shoulders width stance 
• very important to keep chest tall , shoulders back and spine neutral throughout the movement 
• as you go down bring your pelvis back so that the knees don’t travel too much forward.
• focus on slow negatives (4-5 sec), brief pause at the bottom and then explosive positive (1 sec)
• inhale at the top of the movement into your diaphragm, hold it as you go down and exhale when you drive up
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• Aim to increase weight after each set slightly

Front barbell squats

Position the barbell on the lower portion of the traps

Shoulders width stance 

As you lean forward
Keep the spine absolutely straight throughout the movement ! (Don’t hunch forward, no curvatures in Lower back 👌🏼)

Keep the legs slightly bent, you gotta feel big stretch in the hamstrings and glutes. Lower back will also be engaged but it’s secondary.

Lean forward slow and then get back up with power, focus on keeping the weight on the heels and engaging the glutes as you get back up !

Aim to increase weight after each set slightly

Goodmornings

Front squats into goodmornings (superset)

A truly unique combo of static calves & dynamic traps (upper back) training... all In 1 exercise!
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Execution:
• Grab 2 relatively heavy dumbbells
• Get completely centered , with great posture: chest tall, shoulders back , spine in neutral position
• Raise up your calves and flex them completely
• Get centered again (with calves raised)
• Begin shrugging movement with full range of motion and absolute mind-muscle connection
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Pick weight which is heavy enough for you but allows to maintain balance and full range of motion throughout the entire set !
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The amount of focus , coordination and strength required is amazing! Nervous system is fired up 🔥 New neurological connections in the brain are being built ! You becoming a better , stronger, more aesthetic athlete 💪🏼

Shrugs + Calves 🔥

Do 1 set of quads extensions and without rest get into lying hamstrings curls 
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Rest 90-120 sec or so between each superset.

• keep your pelvis and lower back tight against the back seat and your butt on the chair throughout the movement (don’t lift it up at any point)
• fully extend legs at the top 
• squeeze at the top for a second (at maximum contraction )
• use full range of motion 
• slow eccentric and explosive concentric, very controlled reps
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Aim to increase weight after each set

Seated machine quads extensions

Go slowly through each rep , hamstrings is a pretty fragile muscle , so no rush , fully control the weight (that you can handle)
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Use full range of motion
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3 second negative, 1 sec positives, squeeze the muscle at the top of each rep !
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Slowly increase weight after each set!

Lying machine legs curls (for hamstrings)

Quads & Hams extensions superset

Get on a foam roller

Begin with glutes, just roll on them , changing the speed and angle. Stay longer and most painful points.

Then roll on hamstrings, then quads. If you feel a lot of pain - that means muscles are very tight and you need to keep going.

Spend up to 5-10 min if needed. You can’t overdo it really.

Lower body Foam rolling

Legs & traps 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.

Legs & traps workout 💪🏼😎

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