Name: Playbook - Alexander Karpov - Upper body flow (chest / arms / core) 💫💪🏼😎
Uploaded: 2021-03-07T21:26:29.792Z
Duration: 50 min
Description: Upper body flow (chest / arms / core) 💫💪🏼😎

Shrey

A well rounded upper body , intense conscious workout.

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

Preferably stand on the ground in nature , or at least in open air.

Do 30-60 deep breaths , Inhale through the nose and exhale through nose or mouth.

Feel the air expanding the stomach first , and then chest , going straight into the head.

Breathe deeper ...

Deep conscious breathing

Get primal and free. Imagine you are a lizard 🦎, Crawl forward and backwards while performing a full push-up on each side , step after step.

Engage the core and breathe deeply into the diaphragm as you go 💪🏼

Reptilian push - crawl 🦎

Get centered first. Stand and feel the energy field of the inner body. Connect with your breathing.

Slowly get into initial position and consciously begin the movement flow 

Breathe in alignment with movements. No rush. Feel entire body. Be free. Strength and resilience is growing

Dedicate few minutes to this practice

Dynamic mobility flow (wave push-ups into side openers)

A remarkable combo movement for chest 🔥🙌🏼

Grab 2 dumbbells (I suggest to pick weight that you usually pick for flyes exercise
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Perform this exercise in an alternating manner : 1 rep for press followed by 1 rep of fly.
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• When you perform neutral grip press, make sure to keep elbows completely tuck in.
Controlled reps with full range of motion, focus on slow negatives and explosive positives!
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• When you perform fly movement, keep arms slightly bent all the time. Elbows pointing down (looking towards the floor)
Controlled movements with full range of motion, also focus on slow negatives and explosive positives!
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Aim to increase weight after each set (keep it challenging but make sure you don’t sacrifice form)

Swiss / medicine ball chest press into flyes

Perform both exercises without rest in between.

Rest up to 2-3 min in between rounds.

Sit comfortably with neutral back , shoulder blades back and feet stable on the ground.

Start with a regular curl, then into hammer (neural grip) , then reverse one. Keep going in that order , finish off with 3 regular curls with a very slow negative last rep (until total failure)

Use full range of motion. No rush , no mechanical movements. Bring awareness and quality into each rep. Feel.

Seated bicep curls combo with dumbbells

Keep your body aligned throughout the exercise.

elbows looking up , and just slightly flared out.
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Use full range of motion in each rep, squeeze the triceps at the top.
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Start with light weight and increase it gradually

Standing overhead Tricep extensions with a dumbbell

Biceps & triceps superset with dumbbells 💪🏼

Do 1 set for tricep and without rest get to biceps !
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Perform 3 rounds total.
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Rest up to 2 min in between rounds

Put both feet on a bench 
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Position hands close to each other (with fingers slightly turned inwardly), so it resembles a shape of a diamond)
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Keep the body in 1 straight line. Core muscles very tight
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As you perform a pushup, keep the elbows slightly tuck in.
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Focus on controlled movements with full range of motion

Diamond push-ups (with elevated feet)

Grab a pull-up bar with very close and overhand grip.
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Mentally focus on biceps and forearms engaging and doing all work.
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Also focus on the elbows going down. Keep them completely tuck in throughout the movement!

Upper body flow (chest / arms / core) 💫💪🏼😎

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