30 minute advanced back workout with sliders

Here's everything you need to try our 30 minute advanced back workout with sliders. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Mountain Climbers with Sliders
  • Kneeling Slide Outs
  • Eccentric Slide Outs to Press Ups
  • Circuit 2
  • Alternating Slider Plank Circles
  • Press Ups With Single Arm Slide-Out From One Leg

Circuit 1

Complete this round 3 times.

Mountain Climbers with Sliders

Complete 25 repetitions

Mountain climbers with sliders are an excellent anterior core exercise that should be performed by both athletes and general population clients.

Benefits of Mountain Climbers with Sliders

The main benefits of mountain climbers with sliders is gaining both strength and endurance in the anterior core muscles. It may also give some secondary benefits for beginners who are not adapted to taking their own body weight in the top of press up position.

How To Do Mountain Climbers with Sliders

  1. Start in the top of press up position with the feet on sliders.
  2. Keep one leg straight while you bring the other knee towards the chest.
  3. Once the knee is as close to the elbow as able, alternate the legs and bring the other knee to the chest while you straighten the other leg.
  4. Ensure a tight core position is held throughout the movement.

Coaching Tips For Mountain Climbers with Sliders

Follow these cues to perform Mountain Climbers with Sliders correctly:

  • Maintain a slightly rounded back throughout in order to keep tension in the abdominals
  • Move slowly with control.

Kneeling Slide Outs

Complete 8 repetitions

Coaching Tips For Kneeling Slide Outs

Follow these cues to perform Kneeling Slide Outs correctly:

  • Maintain a slightly rounded back throughout
  • Stay controlled throuhgout, only slide to where you feel comfortable.

Eccentric Slide Outs to Press Ups

Complete 5 repetitions

Coaching Tips For Eccentric Slide Outs to Press Ups

Follow these cues to perform Eccentric Slide Outs to Press Ups correctly:

  • Maintain a slightly rounded back throughout
  • Stay controlled throuhgout, only slide to where you feel comfortable
  • Lower the elbows and move into the bottom of press up position.

Circuit 2

Complete this round 3 times.

Alternating Slider Plank Circles

Complete 6 repetitions

Coaching Tips For Alternating Slider Plank Circles

Follow these cues to perform Alternating Slider Plank Circles correctly:

  • Slowly transition your weight onto one hand and draw a circle with the other hand
  • Keep hips and shoulders square throughout the movement.

Press Ups With Single Arm Slide-Out From One Leg

Complete 5 repetitions

Coaching Tips For Press Ups With Single Arm Slide-Out From One Leg

Follow these cues to perform Press Ups With Single Arm Slide-Out From One Leg correctly:

  • Create a lot of tension in the side that is pressing
  • Try and use a single arm as much as possible and the other as a guide
  • Bring the chest all the way to the floor
  • Remain stable and balanced whilst on one leg.

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This workout was made by Sean Klein

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