Name: Playbook - Alexander Karpov - W3/D5: Mobility, Abs, + HIIT
Uploaded: 2021-01-18T11:48:51.336Z
Duration: 30 min
Description: W3/D5: Mobility, Abs, + HIIT

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

Willy

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 :)

Tom Samuel

Perform dynamic mobility work , then do hanging on a pull up bar knee raises (for abs) 5 sets of 15-20 reps.  Then do conditioning HIIT workout like sprints, battle ropes, or play sports that you enjoy.

- Very demanding but absolutely mega effective movement for strong 
  and shredded core 🙌🏼
- Strong grip on the pull-up bar
- Without swinging and momentum , raise completely straight legs so 
   that the toes are parallel to your waist 
- Slowly and with full control return the legs down

Hanging straight legs raises

-It’s always better to do cardio outdoors as opposed to stuffy oxygen- 
 deprived gyms! Oxygen and sun will only increase the benefits of 
 cardio!
- I love to do barefooted uphill sprints (on the grass)
-By doing it barefooted you get to train all the small muscles around the 
  foot and also you get the benefit of detoxification from electromagnetic 
  pollution! 
- Adjust the number of sprints and intensity based on your athletic level!
- I personally do 25-30 sprints of 10-15 second , followed by 40 sec of 
   slow walking

Outdoor Sprints

- Do it outdoors (if you can) , oxygen availability is a huge advantage to 
   you and has many benefits for health and overall results
- Get into semi-squat (stable) position, wider then shoulders width 
   stance
- Start Tossing the ropes vigorously for 20-30 sec nonstop (changing the 
   way of moving them) from alternating to bilateral etc. be creative!
   Rest 1 min or so between rounds!

Battle ropes

W3/D5: Mobility, Abs, + HIIT

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

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/D5: Mobility, Abs, + HIIT

Community

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