45 minute advanced back workout with sliders at home

Here's everything you need to try our 45 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.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Single Leg Slider Hamstring Curls
  • Circuit 2
  • Straddle Compression Walks
  • Slider Pike Up
  • Circuit 3
  • Press Ups With Single Arm Slide-Out
  • Slider Side to Side Push Ups

Circuit 1

Complete this round 3 times.

Single Leg Slider Hamstring Curls

Complete 10 repetitions

Buy Sliders
Secondary
Lower Body
Hip Dominant

Coaching Tips For Single Leg Slider Hamstring Curls

Follow these cues to perform Single Leg Slider Hamstring Curls correctly:

  • Create a lot of tension in the hamstring before attempting the curl
  • Only go as far as you feel comfortable.

Circuit 2

Complete this round 3 times.

Straddle Compression Walks

Complete 10 repetitions

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Core
Trunk
Anterior Core

Coaching Tips For Straddle Compression Walks

Follow these cues to perform Straddle Compression Walks correctly:

  • With the feet in a wide base, walk the hands to the top of press up position
  • Slide to feet as close as possible to the hands, attempting to keep the knees locked.

Slider Pike Up

Complete 6 repetitions

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Core
Trunk
Anterior Core

Coaching Tips For Slider Pike Up

Follow these cues to perform Slider Pike Up correctly:

  • Start in a stable tall plank position with tension in the abdominals
  • Use the abdominals to pull the hips up and move the feet towards the hands
  • Slide back down with control.

Circuit 3

Complete this round 3 times.

Press Ups With Single Arm Slide-Out

Complete 5 repetitions

Buy Sliders
Secondary
Upper Body
Horizontal Press

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.

Slider Side to Side Push Ups

Complete 6 repetitions

Buy Sliders
Secondary
Upper Body
Horizontal Press

Coaching Tips For Slider Side to Side Push Ups

Follow these cues to perform Slider Side to Side Push Ups 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
  • Alternate between sides.

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This workout was made by Sean Klein

Sean Klein

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