30 minute advanced back workout with sliders at home

Here's everything you need to try our 30 minute advanced back workout with sliders at home. 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
09/02/24
In This Workout
  • Circuit 1
  • Alternating Slider Plank Circles
  • Circuit 2
  • Slider Tall Plank with Abduction
  • Slider Pistol Squat
  • Press Ups With Single Arm Slide-Out

Circuit 1

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.

Circuit 2

Complete this round 3 times.

Slider Tall Plank with Abduction

Complete 10 repetitions

Coaching Tips For Slider Tall Plank with Abduction

Follow these cues to perform Slider Tall Plank with Abduction correctly:

  • Slowly widen the feet and bring them back together
  • Keep a stable tall plank position throughout with a slightly rounded back and tension in the abdominals.

Slider Pistol Squat

Complete 6 repetitions

Coaching Tips For Slider Pistol Squat

Follow these cues to perform Slider Pistol Squat correctly:

  • Keep tension in the knee throughout
  • Do not dive into the bottom position
  • Maintain control throughout the entire movement.

Press Ups With Single Arm Slide-Out

Complete 5 repetitions

Coaching Tips For Press Ups With Single Arm Slide-Out

Follow these cues to perform Press Ups With Single Arm Slide-Out 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.

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This workout was made by Sean Klein

Sean Klein

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