Name: Playbook - Alexander Karpov - W3/D1: Lower Body Workout
Uploaded: 2021-01-18T11:45:06.611Z
Duration: 50 min
Description: W3/D1: Lower Body Workout

Stephen

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

Willy

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

David

I’m pumped to share with you the schedule for week 3! I hope you are too. We got 4 weight lifting workouts to enjoy, 1 active rest day to do some good HIIT cardio and some mobility work to keep joints healthy and flexible, and 2 days of complete rest where I highly recommend to go within yourself, get outside in nature, become absolutely still, connect with your inner body, observe your feelings and emotions and of course be grateful for this moment, acknowledge its power and show gratitude to the opportunity to be here, live, train, eat, create, inspire others and thrive. So, In each weight lifting workout I suggest to push yourself even harder than last week. Aim to use 80-90% of your max effort and of the maximum weight you can handle. Tomorrow we are going to have a complete rest day… so give all your conscious focus and effort to today’s workout. Let’s get it. Begin today’s workout with hips mobility routine! Only then get to legs training.

- Very slow conscious movements paired with deep breathing 
   throughout the exercise

Hips mobility work (drill 1)

- Place the barbell on the lower  traps comfortably 
- Keep core muscles tight, shoulders back, and chest tall 
   throughout the movement 
- Begin lunging forward with full conscious control of entire body
- Switch legs step after step
- Land carefully on the entire foot! Make sure the foot is stable and flexed 
   nicely 
- 8 reps per leg per set

Walking lunges (with a barbell)

- Phenomenal movement for all legs muscles (with main emphasis on 
  quads)
- Shoulders width stance
- Position the barbell comfortably on the front portion of the shoulders 
  (but on the neck). there should not be any tension or discomfort 
  whatsoever.

Front Barbell Squat

-Position the barbell on the lower portion of the traps
-Shoulders width stance 
-As you lean forward keep the spine absolutely straight 
 throughout the movement ! (Don’t hunch forward, no  
 curvatures in Lower back 👌🏼)
-Keep the legs slightly bent, you want to feel a big stretch in the 
  hamstrings and glutes. Lower back will also be engaged but it’s a  
  secondary muscle 
-Lean forward slowly and then get back up with power, focus on 
 keeping the weight on the heels and engaging the glutes as you 
 get back up
-Aim to increase weight after each set slightly

Good-mornings with a barbell

- Slightly narrower than shoulders width stance, toes slightly 
   flaring 
- Stand on the floor on your toes
- For greater stability, hold with 1 hand onto something stable 
  (once you learn to be more balanced and stable, do without 
  hand support )
- Knees have to be perfectly aligned with the toes throughout the 
   entirety of the movement 
- Keep core extremely tight throughout the movement 
- As you go down bring the knees forward and  elevate your heels 
   gradually
- Keep the upper body parallel with the legs (it has to create one 
   nice line), keep core very tight
- Feel amazing stretch in the quads and simultaneously activate 
   all leg and butt muscles
- Go as low as you can without significant discomfort in any 
   muscle or joint
- Go down slowly and then drive back up with power and great 
   control 
- Control the movement with muscles, not the joints

Sissy squats 🔥

W3/D1: Lower Body Workout

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

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

W3/D1: Lower Body Workout

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