Name: Playbook - Alexander Karpov - Power LOWER BODY 💪🏼🦁
Uploaded: 2021-01-18T11:49:50.962Z
Duration: 45 min
Description: Power LOWER BODY 💪🏼🦁

Shrey

You can perform this workout in the gym or PREFERABLY outdoors 💪🏼😊

Warm up very well , connect with your body , engage in deep breathing.

Choose weights wisely. Warm up with light weight and gradually increase as you go through the sets.

Pay attention to your posture , and be very conscious of each moment you do

Please rate this workout here on the app , and tag me in your instagram! I’d love to connect and check your progress out 

Enjoy 😉

Begin with regular squats , gradually increase the intensity of jumps , perform few reps, then proceed to ones with a torso twist. Alternating sides.

Land on the feet evenly.
Exhale as you jump up, inhale on the way down. Keep spine in a neutral position 👍🏻

Jumping squats combo (body weight)

Start with straight legs raises, then raises to the sides and then go into knee raises !

Focus on breathing and control of the movement by the core muscles. Eliminate the swinging momentum.

Exhale as you raise the legs / knees up. Inhale as you bring them down.

Perform each set with great form, absolute focus, until complete burnout 💪🏼😎🔥

Hanging leg raises combo

Keep strong posture throughout the entire exercise:

• the spine in a neutral position
• chest tall
• shoulders back

Start with a regular front squat, then proceed to front lunges , then to the side ones (right & left) , then backwards ones

Repeat 2-3 times around again

Multilateral lunges with a kettlebell

Perform both exercises without rest in between 

Rest up to 3-4 min in between rounds

Keep perfect posture and form throughout the exercise 

Stable feet (shoulders width stance)
Chest tall 
Spine in a neutral position 

Inhale deep into the diaphragm, brace the core, hold the air in the core as you go down.

Then exhale as you go up with power 

Aim to increase weight after each set, and lower number of reps accordingly.

Front squats with 2 kettlebells

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

Legs superset with kettlebells

Take kneeled position on a mat with legs close to each other 
-
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 QUADS extensions

Power LOWER BODY 💪🏼🦁

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.

Power LOWER BODY 💪🏼🦁

Community

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