Name: Playbook - Alexander Karpov - Lower body workout 🔥💪🏼😜
Uploaded: 2021-01-18T11:50:03.618Z
Duration: 35 min
Description: Lower body workout 🔥💪🏼😜

This workout is focuses on improving hips mobility, increasing strength and putting on size in legs and glutes muscles, also it will help to improve your cardiovascular capacity... this “intelligent” combo training approach will make you a better , leaner, stronger athlete 🙌🏼🔥
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Begin this workout with mobility routine that I suggest to do outdoors In open air ! 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 going all throughout the body. Now start the main workout routine.
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Perform HIIT in the end. total HIIT time should not exceed 5-7 min.

Please leave me your feedback once you complete the workout 💪🏼😉 Also please tag me in your instagram stories, tag my ig handle and @playbook_app ! I’ll be more than happy to repost your progress on my Instagram stories !

Stay natural and #SHREDDED365

Simple and very powerful movement to get centered , stretch and loosen up all upper body muscles and simultaneously work on core strength, shoulders and spine mobility 🔥🙏🏻

• inhale fully as you raise both hands up slowly, welcome all the powerful energy of the universe, feel the oxygen penetrating all the organs and muscles.
• slowly bring hands down and simultaneously start hunching forward, going all the way down , slowly stretching all the spine and back muscles. (Keep legs straight)
• reach the floor with both hands and walk your way forward with very slow steps. Engage your core (abs, obliques, Lower back)
• go as far as you can , then slowly with the same small steps get back to up 
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Repeat 3 walks in a row. That’s 1 set
(Do 2-3 sets total)

“Greeting the universe” into hand walk out - walk in

• Squat as low as you can , stay in that position for few seconds.
• put 1 hand on the opposite ankle, the elbow has to push on the knee of the same side of the hand.
• start reaching the sky with the opposite hand (keep that stretch on the lower back for 5-10 sec)
• slowly switch sides, keep 5-10 sec on the opposite side.
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Aim to do the set for 50-60 sec total

Outdoor mobility for spine, shoulders and hips

Place the barbell on the lower  traps comfortably 

Keep core muscles tight 
Shoulders back and 
Chest tall throughout the movement 

Begin lunging forward with full conscious control of entire body.

Switch legs step after step

Land carefully on the entire foot ! Make sure it’s stable and flexed nicely 

Reps indicated per each leg per 1 set

Walking lunges with a barbell

• 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

initial position : 
Shoulders width stance 
keep the core muscles tight and spine neutral throughout the movement 

shoulders slightly back and chest tall 

• as you go down keep the weights as close to the leg as possible meanwhile keeping the load of the weight primarily on the heel
 
• use full range of motion in each rep 

• slow negatives (eccentric) and powerful positives (concentric) phase in each rep !

(Reps indicated per each leg in 1 set)

Single leg (alternating) stiff legged deadlifts with 2 kettlebells or dumbbells

Grab 2 kettle bells

Stance slightly wider than shoulders width 

Keep neutral sound , 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

Bilateral kettlebell swings

Lower body 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🏋🏻‍♂️

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.

Lower body workout 🔥💪🏼😜

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