Name: Playbook - Alexander Karpov - Legs 🔥 inferno 🔥 workout
Uploaded: 2021-01-18T11:49:17.580Z
Duration: 60 min
Description: Legs 🔥 inferno 🔥 workout

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

Willy

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

Nestor

Begin this workout with foam rolling and dynamic warmup that I offer here !
-
Then go ahead with main legs routine
-
Do all movements consciously without rush , feel each and every rep with the muscles.
Utilize full range of motion and 
Breathe deeply 
-
Once you complete the workout, please leave me your feedback 💪🏼😉 Also please tag me in your instagram stories, tag my ig handle @alexander1official  ! I’ll be more than happy to repost your progress on my Instagram stories !

Stay natural and #SHREDDED365

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

Grab a kettlebell

Stance slightly wider than shoulders width , with toes slightly flared out !

• Keep neutral spine , core tight, shoulders back and chest tall throughout the movement 

• Swing the weights with power by 
Driveling your hips forward.

• Then allow the free fall of the weight. 
Go into semi-squat position and catch the weights at the bottom with engaged glutes, legs and core. 

Aim to catch the momentum! Imagine your body is a pendulum with a kettlebell swinging 🙌🏼

Exhale when you drive hips forward and inhale as the weight falls down.

It’s extremely important to keep the weight mainly on the heels throughout the exercise ! Keep yourself centered

Kettlebell swings 🔥

Perform a set of alternating quads extensions and without rest go to lying leg curls!

Rest up to 2 min in between rounds

Seat with your back straight and shoulders back ! Butt is right on the seat (it’s not jumping up and down during the exercise)

Perform alternating quad extensions With full rage of motion 

Slow and controlled reps only 🙌🏼

Reps indicated per each side in each set

Alternating seated machine quads extensions

Similar to regular hamstring curls but performed in a unilateral and alternating manner - great way to switch things up and shock the body 🙌🏼

Use full range of motion and very controlled movements, focusing on slower negatives and more explosive but controlled positives 🔥

Reps indicated per each leg in each set

Alternating lying leg curls

Unilateral (alternating) superset

Get in the initial position of a front squat 

(Keep chest tall, shoulders back and spine straight throughout the exercise !!!)

Lunge back with 1 leg almost reaching the floor with the knee. Drive back up with power through the heel !

Repeat same movement with the other leg 

8-10 reps per each side in each set

Smith machine alternating backward lunges

• 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)

Put a plate under the barbell 

Stand on the tip toes on the edge of the plate 

Raise yourself up using full range of motion (go down completely stretching the calf, then squeeze the muscles at the top of full contraction at the top of the movement)

Aim to do 8-12 reps in each set 

Make the weight challenging but don’t compromise form and control

Smith machine calf raises

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

Legs 🔥 inferno 🔥 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🏋🏻‍♂️

Legs workout (Functional strength & hypertrophy) 🔥

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

Legs 🔥 inferno 🔥 workout

Community

More workouts from Alexander Karpov