Name: Playbook - Alexander Karpov - W1/D3 - Back attack workout
Uploaded: 2021-01-18T11:44:45.764Z
Duration: 50 min
Description: W1/D3 - Back attack workout

Workouts lack length and intensity so far. Not tired.

Arnav Kacker

Good. Did it yesterday, forgot to mark that I completed it.

Seth

Ryan Sirlin

Arturo

Daniel Jamieson

Loved this one. Really feel a pump in my back. 🤙🏼

Jack Welsh

Stephen

Willy

Good. I need to improve with the pull ups!  I also added 4 sets of lat pull down to finish off exercise as I still had a bit of energy.

Alex James

Really good workout, need to work on pull ups again.

Tom Samuel

Lets hit some back today. Coming off a solid rest day we can challenge ourselves today and focus on building that V-shape cobra back

- Mentally focus on hamstrings and glutes in this exercise 
- Grab a plate or a dumbbell and keep it in front of you as I exemplify on 
   the video 
- Legs should remain straight throughout the entire movement 
- Keep lower back straight as well 
- Keep the tension in glutes and hamstrings during the set
- Slow and controlled reps 
- First set do with your own body weight, then grab a plate and do the 
   remaining sets with weight 👌🏼

Lower back hyperextensions

- Depending on your current level, do this exercise with your own body 
  weight or add extra weight (dumbbell between the feet) for additional 
  resistance 
- Grab the bar with an underhand shoulder width grip
- Pull yourself up focusing on the elbows going down and back ! (It’s the 
  mental key for best chin-up performance)

Weighted ( or bodyweight ) chin-ups

- Bend over, keep the legs just slightly bent throughout the movement 👌🏼
- Keep your spine in a neutral position
- When you row, focus on retracting the scapula (bringing shoulder 
  blades back)
- Row from the elbows (try to mentally switch off the biceps)
- Slow negatives (eccentric) and more explosive positives (concentric) 
  phase of each rep!
- Aim to Increase the weight after each set

Bent over bilateral dumbbells rows

- Keep neutral (straight) spine throughout the movement. Shoulders 
  back and chest tall
- Mentally focus on shrugging with your traps (eliminate other muscles 
  engagement)
- Full and complete range of motion
- Slow and controlled reps
- Increase the weight slightly after each set!

Standing bilateral dumbbells shrugs

W1/D3 - Back attack workout

Nancy

The perfect plan for me right now! I needed to get back to the basics and work on form. Love the no fluff approach!

Leslie Erwin

W1/D1 - Lower Body Workout

That was short but still felt like a good workout.

Geoffrey Morgan

I was nice and straight forward.  Thanks!

Eric Williams

One of the best chest workouts I’ve done! 💪🏼

W1/D2 - Chest Workout

Great! I am working on building my endurance, and this definitely pushed me!

W1/D4 - Mobility +  Abs + HIIT

Jagger

Absolutely brutal. I warmed up with 5 minutes brisk pace on the stairmaster 💀

W2/D1: Lower Body Workout

W2/D2: Abs and HIIT

Weak workout, needs more to it, I ended up adding additional chest exercises afterwards. Additionally, exercise two is labeled inc bench DB flyes, but the video is clearly inc bench press

Angela

Thank you Alex! I was a little confused with the first exercise bc it say to do 20,12,10,8,8 but then in your notes it said the last 3 sets should be 5reps. Should I do 3 extra sets after the sets you wrote there so around 8sets total? Then, the second exercise said incline dB flies but when I saw you doing it on the video you were doing incline dB press instead. Thank you bro for a great workout 🙌🏽

Nawar Rasslan

W2/D3: Chest Workout

Thank you Alexander. Love being able to work on so many new things that are going to help me to be healthier all around

W2/D4: Mobility work / abs

Pablo

Had to speed it up without rest and switch the barbell row for an upright kettlebell row. Also changed the deadlifts for flyes🤘🏼shoulders burning

David

W2/D5: Back and shoulders

W2/D6 : Active Rest

Thanks for another great workout. Sissy squats....wow I have no words. I’m going to continue to work on those. I was able to do 3x4

Holy s*** ... i tried the workout with as few breaks as possible, I’m dead. Ain’t nothing “sissy” about those squats 🔥🔥

W3/D1: Lower Body Workout

Did this right after the leg workout from the prior week 😅

Thanks for another great and challenging workout Alexander!💪🏽

W3/D3: Chest Workout

Deadpulls were a great movement. Will be adding them to further workouts.

Great workout Alexander. Just a few movements but real great combination of exercises. Thanks for your work💪🏽

Really enjoyed it, loving the mobility exercises.

W3/D4: Back Workout

Love it bro. I got to do some sprint at the beach again. Amazing connection with nature

Never been this tired from a workout in ages! Definitely going to tell all my friends about this

Samer

Struggled with mobility as didn’t know which ones to do, however did: Chest, back and shoulders. Also, did a 5 min 20 on 10 off Tabbata sprints and a 10 min swim :)

W3/D5: Mobility, Abs, + HIIT

This workout had me fooled for something easy but with the variation of compound movements you’ve added it really pushes you,  especially with great form!!

Jonathan

Thanks Alexander. Finished third week 💪🏽🤟🏽

Really good sesh again, calf’s were a bit of a killer.

W3/D6: Arms + Calves Workout

The hole program is perfect! Thx for your hard work🙏🏻

Thorsten

Thank you Alexander. This one was tough. I warmed up with some abs but it took some energy out of me to then go to squats and lunges lol

Wow, just wow! Did a foam roller session after.

W4/D1: Lower Body Workout

W4/D2: Chest + Biceps

Great workout Alexander!!💪🏽 Getting into doing that mobility work. Definitely helps my workout

W4/D4: Back and Triceps

Alexander that was an awesome four weeks of Foundation. Thank you for everything you created. Finally done with all of it but it was so worth & I definitely learned to include sprints in my workouts. Love them now especially at the beach

W4/D5: Abs and HIIT

Loved the mobility warm up and the targeting of all regions of the shoulders. Always a pleasure brother 🙏🏼💪🏼

Hunter

Hey, I just completed your Foundation workouts. Love it! What should I do next?
Alex

W1/D3 - Back attack workout

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