Name: Playbook - Alexander Karpov - Legs workout (Functional strength & hypertrophy) 🔥
Uploaded: 2021-01-18T11:47:45.863Z
Duration: 60 min
Description: Legs workout (Functional strength & hypertrophy) 🔥

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

Preferably do the workout outdoors ! 
Get some fresh air and vitamin D from the sun ☀️  and fresh air 💪🏼😎

Perform All movements with great form, control and full range of motion 

Be conscious of each rep ! Align your body with your mind and give it all 🔥  

(Adjust weight and intensity based on your personal fitness level) 

Leave your feedback (please) once you complete the workout AND tag me @alexander1official in your ig posts after the workout and share with me your thoughts/sensations !

Stay natural & #shredded365 💪🏼😉

Great way to begin a workout! This dynamic high intensity lower body warmup will get you all ready and warm to complete an intense workout ahead 💪🏼🔥 

... perfectly stretching the hips, waking up nervous system, increasing heart rate and pumping  the blood in all muscles throughout the body...

90 sec nonstop

Alternating jumping lunges

I use the fence here, however I recommend to find some elevated object that is less hard and less sharp-angles (for safety purposes, The best option is a Fit Box 📦
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Also , adjust the height of the box based on your level
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Perform high jumping squats nonstop for 15-25 second, reset 50 sec, repeat the round of 20 sec or so.

Jumping squats on the block/box

• 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
• I suggest to rest for not less than 2 min between sets , you may rest up to 4 min between last 2 heavy sets.

Front barbell squats

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

Perform both exercises without rest in between.

Rest up to 3 min in between rounds!

Great exercise for hamstrings and glutes 
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• grab a dumbbell
• wide stance 
(toes just slightly flaring )
• keep Shoulders back , chest tall and the spine absolutely straight during the entire exercise!
• try to go down as low as you can meanwhile keeping legs just slightly bent 
• keep the dumbbell close to the body (don’t transfer the weight too much forward)
• keep constant tension in the leg muscles
• focus on slow negatives and explosive positives 
-
Aim to increase weight slightly after each set

Wide stance stiff legged deadlifts (with a single dumbbell)

• Sit on the edge of a bench
• put and hold a small dumbbell between feet
• lean slightly back and hold the bench with both hands behind you
• raise both knees just slightly in the air
• begin legs extensions, fully extend them until knees get locked out completely! Squeeze at that point for a second.
• slowly return back , repeat !
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Enjoy that wicked pump and burn 🔥😉

Seated quads extensions with a dumbbell

Legs superset (stiff deads into quads dumbbell extensions)

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

Do it for 10-20 min total.

Start with 1 min hot , then go right into the cold for 2-3 min.

Repeat 2-3 rounds for enhanced recovery, wellbeing, mood , and immune system support 
👏🏽🙏🏻🙌🏼

Hot water plunge (aka jacuzzi)  🔥into ice cold plunge ❄️ 🥶

Legs workout (Functional strength & hypertrophy) 🔥

Yogi

CONSCIOUS Legs WORKOUT 💪🏼😉

LOWER BODY WORKOUT 🔥

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 (Functional strength & hypertrophy) 🔥

Community

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