Name: Playbook - Alexander Karpov - W4/D1: Lower Body Workout
Uploaded: 2021-01-18T11:46:47.884Z
Duration: 50 min
Description: W4/D1: Lower Body 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

Willy

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

Tom Samuel

Alright my friend, it’s time to attack week 4! Hope you are well rested physically and your mind is calm and clear. This week we got 4 weight lifting workouts, 2 active rest days 1 complete rest day. I suggest to use all 100% of your effort and utilize the heaviest weight you can handle with decent form. Do that in last 2 sets of each exercise. But make sure to warm up really really well. Always focus on impeccable quality of each rep and posture of the body. Today like always we start the week with intense lower body workout! Make sure to do “hips and core mobility drill” right in the beginning of the workout ! Only than proceed o main exercises.

-Very slow conscious movements transitioning from one pose to another 
 (non stop) paired with deep breathing throughout the exercise

Hips and core mobility drill

-Stance slightly wider than shoulders width apart (feet just slightly 
  flared out)
-Keep a strong base 
-Position the bar on the lower portion of the traps
-Keep the spine neutral, chest tall, and shoulders back during the entire      
  exercise!
-Keep the Knees aligned with the toes 
-Keep the weight mainly on the heels, drive up also from the heels
-Inhale at the top of each rep with your diaphragm, squat down slowly,    
  then slowly release the air when you go up
-First set with empty bar then gradually increase the weight set after  
  set!

Free barbell squats

- Shoulders width stance 
- Keep neutral spine during the exercise! Shoulders back and chest tall
- Keep the barbell very close to your legs during the movement 
- Legs remain just slightly bent throughout the movement 
- Full range of motion in each rep!
- Focus on slow negatives (eccentric) phase and explosive positives         
  (concentric) one
- Aim to Increase weight slightly after each set!

Stiff legged barbell deadlifts

-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 it’s stable and flexed nicely 
-Reps indicated per each leg per 1 set

Walking lunges with a barbell

W4/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

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

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

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

W4/D1: Lower Body Workout

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