Name: Playbook - Alexander Karpov - Lower body conscious blast 💪🏼😎
Uploaded: 2021-04-16T19:49:06.878Z
Duration: 50 min
Description: Lower body conscious blast 💪🏼😎

Perform this workout at your own pace. Choose weights according to your current fitness level. 

Breathe consciously when you performing the movements. Use full range of motion and feel your body.

Tag me on ig @alexander1official
And leave me your feedback here on the app if you had fun 🤟🏼😎

Enjoy 🙏🏻👁

It’s better if done outdoors (In open air)

Stand with your legs wide, and feet looking slightly sideways

Perform a semi squat very slowly, and pair each repetition with a conscious breath!

As you get down - exhale , and as you come up - inhale. 1 full rep = 1 full breath.

No rush whatsoever. Don’t count reps. Instead focus on your body. Become absolutely present and feel yourself.

This practice will allow your nervous system to switch from sympathetic (fight or flight mode) to parasympathetic mode (rest and digest mode). 

It’s important in order to recover more effectively, and compensate the energy that you spent during intense lifting session.

Feeling awesome guaranteed 💫👌🏼🙏🏻

Do it for 3-7 min (depending on how you feel and how much time you got on hands)

Breathing squat

Grab a kettlebell with both hands and bring it up close to chest.

Squat as low as you can (Shoulders width stance, toes abs knees slightly flared out, meanwhile keeping the weight of the body evenly on both feet (imagine that the sole of the foot is a tripad ( has 3 points of contact with the floor) so do not change that.

Bring the weight over 1 knee and rotate from side to side for Few seconds , then transition smoothly to the other side

Do for up to 2 minutes , going through full range of motion.

Ankle & hips mobility (with a kettlebell)

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

Begin each set with few regular lunges , then add a knee kick at the top of the lunge movement. Few reps of those for each leg.

Use relatively light weight until you build awareness around this challenging exercise.

Quality and feeling is everything. Don’t rush.

Enjoy 😉

Walking lunges with knee kicks with bb🦵

• shoulders width stance 
• keep neutral spine during the exercise! Shoulders back and chest tall.
• VERY IMPORTANT TO KEEP LEGS SLIGHTLY BENT THROUGHOUT THE MOVEMENT, do not straighten legs completely. 
• keep the dumbbells as close to legs as possible at all times (don’t transition the upper body forward)
• full range of motion in each rep !
• focus on slow negatives (eccentric) phase and more explosive but very controlled positives (concentric) phase.
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Aim to Increase weight slightly after each set (if you need to)

Romanian deadlift (with dbs)

Perfect both movements back to back (without rest in between)

Rest 1-2 min between rounds

• 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
-
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!

Lower body conscious blast 💪🏼😎

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