Name: Playbook - Alexander Karpov - New Legs workout (advanced) 🔥
Uploaded: 2021-01-18T11:46:53.097Z
Duration: 40 min
Description: New Legs workout (advanced) 🔥

Harder than my mind told me it would be and I’m grateful

Russell

This workout is focuses on improving hips mobility, increasing strength and putting on size in legs and glutes muscles.
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Begin this workout with mobility routine that I suggest ! 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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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

Just slowly and consciously perform these simple rotational movements for neck , hips and all body in general.

A great way to get yourself ready for an awesome workout.

Body weight dynamic mobility / warmup flow

Extend your body in a way I show...

1 hand forward and the opposite foot backward

Then crunch , so that the elbow meets the knee and activate your core. When you extend the arm and leg , squeeze the glutes , keep the body in a nice line.

Do the movements slowly and consciously , without rush.

Perform 10 reps on 1 side , then switch sides and do 10 more reps.

Superman mobility

Take kneeled position on a mat with legs tight against each other 
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Keep your core very tight throughout the movement, the upper body should remain in 1 line with the upper legs !
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Go down very slowly mentally engaging the quads ! Then slowly come back up 
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No rush , very slow and controlled reps

Kneeled body weight quads extensions

Let’s focus on slow negatives , pause at the bottom and powerful and controlled way up !
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Execution: 

Stance slightly wider than shoulders width. Keep Toes slightly flared out. 

Keep Chest tall , shoulders back , neutral spine throughout the movement. Engage the core. Grab the bar real strong with your hands. Elbows looking down.

Inhale into the diaphragm at the top of the movement, hold the breath as you go down.

Squats down on the count of 3 sec, pause at the bottom fir 1 sec

Get back up with power and control! Exhale through the mouth simultaneously. 

Make sure to keep most of the load on the heels. drive up from heels as well. 

Aim to increase weight after each set gradually. Start with an empty barbell in 1 
St set and then gradually go up to those couple very heavy sets in the end!

Remember, form is everything 👌🏼

Wide stance barbell squats

Phenomenal functional movement for legs & glutes

Grab a pair of relatively light dumbbells 

Step on the the bench with 1 foot and drive the knee of the opposite leg up (as if you doing a knee punch) , drive the pelvis forward, engage the core fully ! 

Do few steps and then switch sides.
Be very careful and conscious of each movement.

Reps indicated per each leg in 1 set

Bench step-ups with dumbbells

New Legs workout (advanced) 🔥

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.

New Legs workout (advanced) 🔥

Community

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