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.
- 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
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
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
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
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
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
