Program 4 Vladik

Exercise 1

Wall Walk

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Human Flag

Equipment: Full Gym

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Exercise 3

Smith Machine Reverse Kickback

Equipment: Full Gym, Machine

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Exercise 4

Weighted Neck Harness Extension

Equipment: Full Gym

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Exercise 5

Bitilasana | Cow Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Pada Hastasana | Hands to Feet Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Cable Donkey Kickback

Equipment: Cable, Full Gym, Resistance Band

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Exercise 8

Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Table Inverted Row

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Hanging Windshield Wiper

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Biceps Leg Concentration Curl

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Single Leg Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Hook Kick

Equipment: Full Gym

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Exercise 15

Frog Reverse Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Nordic Hamstring Curl

Equipment: Full Gym, Machine

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Exercise 17

Weighted One Arm Pull-up

Equipment: Full Gym

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Exercise 18

Weighted Lying Twist

Equipment: Exercise Ball, Full Gym

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Exercise 19

Exercise Ball Frog Crunch

Equipment: Exercise Ball, Full Gym

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Exercise 20

Kneeling Cable Pull Through

Equipment: Cable, Full Gym

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Exercise 21

Barbell One Arm Floor Press

Equipment: Barbell, Full Gym

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Exercise 22

Pike Push-Up Between Chairs

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Corner Wall Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Water Bottle Hammer Curl

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Side Lying Feet Raise

Equipment: Full Gym, NO EQUIPMENT

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Wall Walk

Human Flag

Smith Machine Reverse Kickback

Weighted Neck Harness Extension

Bitilasana | Cow Pose

Pada Hastasana | Hands to Feet Pose

Cable Donkey Kickback

Bridge Hip Abduction

Thigh fly (Adductor Magnus Stretch)

Table Inverted Row

Hanging Windshield Wiper

Biceps Leg Concentration Curl

Single Leg Bridge

Hook Kick

Frog Reverse Hyperextension

Nordic Hamstring Curl

Weighted One Arm Pull-up

Weighted Lying Twist

Exercise Ball Frog Crunch

Kneeling Cable Pull Through

Barbell One Arm Floor Press

Pike Push-Up Between Chairs

Corner Wall Stretch

Water Bottle Hammer Curl

Side Lying Feet Raise

Related Workouts

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The 300 Workout

5 Min Total Abs Workout

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