Name: Playbook - Alexander Karpov - Legs workout 🔥🔥🔥
Uploaded: 2021-01-18T11:46:12.669Z
Duration: 45 min
Description: Legs workout 🔥🔥🔥

Willy

ITS MONDAY , and that means it’s Time to work on the foundation of your entire body - LEGS. never skip legs workout if you want to become best athlete and self possible 💪🏼😉
-
Begin to workout with a proper warmup ! 
Only Then get to main routine 👌🏼
-
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

A mega effective movement to bullet proof your entire body !

it will help to mobilize the spine , hips and shoulders!  By doing it with your hands on some elevated object like a sofa or bench or a big tire (as I did here) you will gain some extra range of motion and the curvature of the body will be significantly larger !
-
Focus on slow and controlled wave- like movement starting from the neck to lumbar spine, consciously follow the curve with your awareness, accompany that smooth motion with conscious deep breathing.

Elevated Cat-cow

Grab 2 kettlebells. In 1st set very light ones.
(Increase weight after each set !)
-
Get into Strong initial position . Stance is slightly wider than shoulders width.

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

Swing the weights with power by 
driving your hips forward with power, exhale simultaneously! The kettlebells should only reach your eyes level (not higher)

Allow the free fall of the weight , let kettlebells swing like a pendulum. 
Go into semi-squat position and catch the weights at the bottom with engaged glutes, legs and core.

3 rounds of 45 sec nonstop

Bilateral kettlebell swings

• grab 2 dumbbells 
• keep shoulders back and chest tall ,and the spine straight (neutral) throughout the movement 
• as you lunge far forward , make sure that your knees are aligned with the toes !
• lunge very deep and far forward 
• keep the weight and drive up mainly through the heel
• slow and controlled reps ( slow negatives and more explosive positives !
• exhale on the way up and inhale on the way down 
-
Aim to increase weight after each set, of keep it same if you feel like that’s changing already enough 👌🏼
-
Reps indicated per each leg during each set
-
Rest up to 2-3 min between sets

Walking lunges with 2 dumbbells

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
-
• 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)

• 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 !
-
Enjoy that wicked pump and burn 🔥😉

Seated quads extensions with a dumbbell

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 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) 🔥

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 🔥🔥🔥

Community

More workouts from Alexander Karpov