Name: Playbook - Alexander Karpov - Shoulders X Core X Calves (conscious workout)
Uploaded: 2021-01-18T11:44:37.708Z
Duration: 60 min
Description: Shoulders X Core X Calves (conscious workout)

Start this session with few minutes of deep conscious breathing somewhere outdoors (surrounded by plants, nature)

Do a quick dynamic mobility routine, warmup the joints, increase the blood flow to muscles.

During the workout focus on controlled movements with full range of motion.

Choose weights wisely. They should be challenging you , but never form and posture compromising 😊👌🏼

In the end perform a cool-down routine, paired up with deep conscious breathing.

I suggest to Hit the sauna if you can for 20 min or so , then cold plunge for 2-3 min (or at least a cold ass shower 🚿😁❄️

Best Preworkout anyone ? 

Yes please: FRESH AIR !

Begin the training session with over-oxygenating your body 💪🏼 and brain 🧠  - superior performance, focus on just feeling of joy (high) is guaranteed! 

Get high on your own supply by making 40-50 very deep and conscious breaths:

Exaggerate the inhalations (fully in through the nose , feel the rib cage expand significantly, feel the air rushing to the limbs, organs and right to the brain), 
Then exhale lightly (no force).

Repeat 50 times until you get dizzy (that’s exactly what you want) in order to balance chemistry in your organism! It’s a natural pathway to emotional balance, deepest healing and ultimate performance (physical and mental)

CONSCIOUS Deep breathing

Grab a band, create just slight tension in it and and do the rotations back and forth, then do sideway mills behind your back (as I show)... no rush , do it slowly first , then speed it up slightly

Keep going for 1-2 min nonstop

Resistance band shoulders mobility

Carefully get on the foam roller , start with 1 shoulder, then other side. Then slowly transition to chest.

Once you feel warmed up - bring the arms behind the head and rotate them towards behind the back.
Keep arms elevated as high as you can.

Couple minutes is enough!

Shoulders & chest foam rolling + shoulders mobility

Amazing functional exercise to develop mega strong, defined core meanwhile improving shoulder joints mobility & strength 🙌🏼

Get into a push-up position and Put the Swiss ball under the lower leg area (in between the knee and feet)

Start going into a pike position while Keeping legs completely straight.

Swiss ball pike 🔥

Sit on a Swiss ball right under the barbell !

Keep core tight, spine straight and shoulder blades retracted back 

Press carefully with full range of motion, focusing on slow negatives and more explosive positives 

Perform the 1st set of 12 reps with just an empty bar (as a warmup)

Then gradually Increase weight after each set

Smith machine Behind the neck press (on a Swiss ball)

Grab a kettlebell in 1 hand (the same side of the working calf)

Step on a low stable platform (or a plate)

Stand comfortably so that only the toes are on the plate/platform, (place a free hand onto something for balance and stability)

Raise The calf fully, squeeze at the top for a second, slowly return down, fully stretch the calf muscle.

(Full range of motion and very slow conscious movements is very important)

Focus on slow negatives and explosive positives 

Reps indicated per each leg per 1 set.

Aim to increase weight after each set (if you can easily do more then 10 Reps)

Single leg calf raise (weighted)

Phenomenal functional movement which will contribute to your overall agility, core strength, improve shoulders mobility, and will help you develop amazing upper back & rear delta areas !
-

Execution:

• position cable at your shoulders height
• make a step back
• get into a semi-squat position with feet wide apart for stability
• lean just slightly back
• row through the elbow , bring it slightly higher than your shoulder (imagine that you are about draw a bow), and the opposite hand goes up (as if you aiming at a deer or grass fed cow 🐄🤷🏼‍♂️)
• row (keeping elbow high) ,fast and controlled (concentric phase) and “release the bow string” slow and controlled (eccentric phase)
• inhale as you row , exhale on the way back (IMMENSELY IMPORTANT)
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Reps indicated per each side in each set 
-
Aim to increase weight after each set gradually

HIGH CABLE ARCHER ROWS

Do it outdoors (if you can) , oxygen availability is a huge advantage to you and has many benefits for health and overall results
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Get into semi-squat (stable) position, stand slightly wider then your shoulders width !
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start Tossing the ropes vigorously for 20-30 sec nonstop (changing the way of moving them) from alternating to bilateral etc. be creative! 

When you toss the rope it’s important to lean back slightly otherwise the ropes will pull you in and your performance will suffer.

Rest 1 min in between rounds!

Battle ropes

Stay in sauna for 10-30 min (depending on your level of experience with it)

Keep it hot 🥵 🔥 to get all the magnificent and profound health benefits 🙌🏼

Hammam or infrared sauna

Do it for 10-20 min total.

Start with 1 min hot , then go right into the cold for 2-3 min.

Repeat 2-3 rounds for enhanced recovery, wellbeing, mood , and immune system support 
👏🏽🙏🏻🙌🏼

Hot water plunge (aka jacuzzi)  🔥into ice cold plunge ❄️ 🥶

Shoulders X Core X Calves (conscious workout)

Conscious and fully conected with every present breath to the effective movements. Thank you!

riza

Great workout brother, thank you! Really enjoyed it. 😎🙏🏼

Hunter

Shrey

CONSCIOUS Back & shoulders workout ! (New 🔥)

Such a good workout Alexander. Those Hypertension’s with shoulders were wow. No words bro!! 💪🏽

Willy

Conscious BACK & SHOULDERS workout 🙏🏻💪🏼😉

Thank you Alexander. These workouts are so worth working hard through them while being very conscious of your movements. Great work again💪🏽

Back & shoulders 💪🏼 (powerful upper body workout) 🔥

Great workout Alexander! Felt that back and shoulders nicely involved in the work💪🏽

Akash Tolani

Upper body workout 🔥💪🏼 (back, shoulders, biceps, abs, HIIT)

Alexander, I loved the last exercise bro. Thanks again💪🏽

Back & shoulders (mega workout 🔥🙌🏼🤩)

That last super set was definitely a learning experience. I had never done either exercise. Great workout. Thanks Alexander

Back & shoulders 🔥 (intelligent efficiency)

Wow Alexander this one was fire! Love shoulders and Back together like you said. Never tried these muscles before together 💪🏽

Very intense workout. Really feel the back and shoulder muscles engage.

Nestor

Back & shoulders workout 🔥💪🏼

This is exactly the type of balance and conscious training which you can finish in under 45 min. So much fun during the training‘s from Alexander. He really knows! Thank you for your input brother 👊🧿☀️

Shoulders X Core X Calves (conscious workout)

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