Name: Playbook - Alexander Karpov - Upper body session (Emphasis on Back & shoulders)
Uploaded: 2021-04-06T17:11:18.674Z
Duration: 45 min
Description: Upper body session (Emphasis on Back & shoulders)

An excitingly challenging conscious workout with emphasis on back & shoulders.

Perform this workout at your own pace. Choose weights according to your current level. Rest as much as you need in between sets.

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 😊

Bring awareness to the inner body and breathing throughout the entire practice.

Fully stretch the body , pointing fingers of one hand directly forward (looking in the same direction) and simultaneously having the opposite side foot fingers also being pointed back.

Slightly upward curve of the body should be achieved.

No rush at all. Very conscious , smooth movement, filled with awareness and no thinking whatsoever.

Exhale as your elbow touches the knee at the bottom point of the movement. Inhale as you stretch out. 

Few repetitions on one side, then switch.

Enjoy 😌

Dynamic Superman stretch 🤜🏼

Aim to perform both exercises with very little to no rest in between. After proper execution, rest as much as you need in between supersets.

I suggest to do this practice outdoors in Nature, however home environment will work too.

Use a tree or a wall (easier version).

Climb backwards making small hands and feet steps, while keeping your core fully active and braced (very important).

Stand in a vertical upside down position for few seconds, feeling the alignment of the whole body, shoulders activated, palms with strong grip of the ground , all fingers working, feet are hugging the tree. Full body awareness 🙏🏻💪🏼

Gradually climb back down , not rushing at all. Until the last second.

Breathe only through the nose throughout entire practice.

Handstand (tree 🌴 or wall supported)

Strong grip.

Full range of motion in each repetition.

Inhale as you pull yourself up. Inhale on the way down.

Pull through the elbows, using primarily back muscles and minimizing biceps engagement.

Do as many reps as you can with perfect form, consciously moving through each phase of the movement.

Rest up to 3 min in between sets.

Wide grip pull-ups

Handstand - pull-up 💪🏼 superset

Find a tree or a wall. Lean against it.

Get into a proper 45 degree squat position. Keep it.

Bring both dumbbells up. Begin the overhead shoulder press movements.

Core tight, perfect upright upper body.
Feel each repetition throughout the range of motion while breathing consciously into the belly.

Aim to about 6-9 Reps, however the number doesn’t matter much. Feeling does.

Static squat with overhead db press with a rotation

Aim to have very little rest time in between exercises.
However rest as much as you feel like after the superset is complete 😜👌🏼

Stand with a relatively wide stance.

Band over , bring your butt back , keep legs slightly bent.

Raise both hands with weight over head. Consciously Fix that position for half a sec. and really feel the shoulders and back being activated.

Slowly return the arms back to the initial position.

Keep the spine in a perfectly straight (natural) position while you are performing the exercise.

Bent over overhead front raise (with a sphere shaped weight)

Bend over, drive hips back. Legs remain just slightly bent.

Keep the spine in a neural position throughout the exercise.

Rows with elbows , bring them back so that the barbell travels towards the waistline.

Inhale as you row and exhale as you slowly lower the barbell down.

Feel the entire body while having attention emphasis on the back muscles.

Increase weight gradually after each set if needed. Perfect form and posture must be maintained.

Bent over barbell rows

Complete Back superset (all posterior chain)

All about feeling the movement all the way throughout the range of motion. No mechanical execution. 

Keep great upright posture (neural spine)

Raise weights to sides pulling through the elbows

Rest up to 2-3 min in between rounds if needed until total recovery.

Upper body session (Emphasis on Back & shoulders)

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