Name: Playbook - Alexander Karpov - 🧨 Legs workout + mobility and HIIT 🔥
Uploaded: 2021-01-18T11:49:21.454Z
Duration: 50 min
Description: 🧨 Legs workout + mobility and HIIT 🔥

This challenging workout is mainly focused on improving hips mobility, increasing strength and putting on size in legs, glutes , calves and improving cardiovascular capacity... this “intelligent” combo will make you a better , leaner, stronger athlete 🙌🏼🔥

Begin this workout with mobility routine that I highly recommend to do outdoors ! Pair it up with deep breathing ! That will over oxygenate the body and wake up the nervous system! Be present , feel the inner body , sense the oxygen filling up your chest and all other body parts. Connect with yourself and start main workout movements.
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Perform HIIT in the end (in this workout it’s intensive battle rope tossing ) total HIIT time should not exceed 5-7 min.

Please leave me your feedback once you complete the workout 💪🏼😉

Stay natural and SHREDDED365

Very slow conscious movements paired with deep breathing throughout the exercise

Hips mobility work (drill 1)

If your gym doesn’t have trap bar - just use 2 dumbbells and hold them the the sides. Essentially it’s the same movement and it will do the work😉

This is a beautiful athletic movement that will help you develop phenomenal legs , improve  balance, coordination and will burn body fat like hell 🔥
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Execution:

Shoulders width stance 
Chest tall , shoulders back , nice neural spine during the exercise 👌🏼

Jump up with full power, focus on generating power from the heals , however land evenly on the entire food.

When you land be very careful with feet positioning. As soon as you touched the ground, slow down ! control the eccentric phase with all legs muscles! Feel it. Don’t let the weight of the body and load be consumed by the joints , do it with muscles 💪🏼 

I recommend to use light weight for this movement (unless you are more advanced and you are sure that your joints are strong enough ! Be smart, increase weight just slightly after each set!

Jumping squats (with a trap bar)

Phenomenal movement to build overall strength and size in lower body 
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Execution:
• Shoulders width feet positioning
• knees aligned with the toes 
• keep the spine neutral, chest tall and shoulders back throughout the movement 
• keep the load on the entire foot evenly
• focus on slow negatives (3-5 sec) and explosive but controlled positives
• exhale during the concentric (aka positive) phase and inhale during the eccentric phase (negative one)
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Aim to increase weight after each set

Machine leg press

A phenomenal movement for hamstrings and glutes 🔥

In case your gym doesn’t have trap bar , just use 2 dumbbells instead 😉👌🏼

Execution:

• shoulders width stance 
• keep neutral spine , shoulders back and chest tall during the exercise
• keep the load mainly on the heels.
• legs remain just slightly bent throughout the movement 
• full range of motion in each rep
• focus on slow negatives (eccentric) phase and explosive positives (concentric) one.
• drive up through heels (mentally focus on that)
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Aim to Increase weight slightly after each set!

Stiff legged deadlifts (with a trap bar)

Grab a dumbbell in 1 hand

Step on a low stable platform (of a plate , as I do here)

Stand comfortably so that only the toes are on the plate/platform, (place a free hand onto something for balance and stability)

Raise The calf fully, squeeze at the top for a second, slowly return down, fully stretch the calf muscle.

(Full range of motion and very slow conscious movements is very important)

Focus on slow negatives and explosive positives 

Reps indicated per each leg per 1 set.

Aim to increase weight after each set (if you can easily do more then 10 Reps)

Single leg weighted calf raises

Do it outdoors (if you can) , oxygen availability is a huge advantage to you and has many benefits for health and overall results. You will feel amazing and burn body fat more efficiently (compared to oxygen deprived stuffy gym)
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Execution:
• Get into semi-squat (stable) position, wider then shoulders width stance
• Stand stable on all feet evenly 
• Start Tossing the ropes vigorously for 20-30 sec nonstop (changing the way of moving them) from alternating to bilateral etc. be creative!
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Rest 1 min or so In between rounds!

Battle ropes

🧨 Legs workout + mobility and HIIT 🔥

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 workout + mobility and HIIT 🔥

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