Name: Playbook - Alexander Karpov - W2/D4: Mobility work / abs
Uploaded: 2021-01-18T11:50:12.449Z
Duration: 25 min
Description: W2/D4: Mobility work / abs

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

Willy

Begin this workout with a dynamic mobility routine to improve elasticity of the joints and flexibility in the entire body. Then perform abs routine.

-Grab a small ball for balance and slowly position yourself on 
 the Swiss ball 
-Stretch through one side while breathing very deep and 
 slow, allowing your upper body to stretch and letting the 
 tension dissolve. Imagine and visualize your body recovering 
 and muscles and organs getting filled with oxygen! (Mental 
 aspect is super important 🙏🏻😉)
-Do this practice for 4-5 min nonstop, going from 1 side to 
  another

Swiss ball and medicine ball mobility + stretching work

-Lay on the Swiss ball comfortably (with mid back against the 
 ball)
-Position the feet wide and stable
-Put both hands behind the head (with elbows flared out)
-Crunch forward mentally creating and “U” shape. Squeeze all 
 core at maximum contraction at the top
-Slowly return back and overextend the lower back at the lowest 
 position

-Focus on breathing !!! Exhale during the concentric phase (when 
 you crunch) and inhale during the eccentric phase (when you 
 extend backwards)

Swiss Ball Crunches

W2/D4: Mobility work / abs

Nancy

Arturo

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! 💪🏼

Seth

W1/D2 - Chest Workout

Workouts lack length and intensity so far. Not tired.

Arnav Kacker

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

Ryan Sirlin

W1/D3 - Back attack workout

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

Daniel Jamieson

W1/D4 - Mobility +  Abs + HIIT

Jagger

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

Jack Welsh

W2/D1: Lower Body Workout

Stephen

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

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.

Tom Samuel

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

W2/D4: Mobility work / abs

Community

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