45 minute advanced upper back workout with sliders at home

Here's everything you need to try our 45 minute advanced upper 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
  • Press Ups With Single Arm Slide-Out
  • Circuit 2
  • Slider Pike Up
  • Alternating Slider Plank Circles
  • Circuit 3
  • Kneeling Slide Outs
  • Slider Pistol Squat

Circuit 1

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.

Circuit 2

Complete this round 3 times.

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.

Alternating Slider Plank Circles

Complete 6 repetitions

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Core
Trunk
Anterior Core

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 3

Complete this round 3 times.

Kneeling Slide Outs

Complete 8 repetitions

Buy Sliders
Core
Trunk
Anterior Core

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.

Slider Pistol Squat

Complete 6 repetitions

Buy Sliders
Secondary
Lower Body
Squat

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.

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This workout was made by Sean Klein

Sean Klein

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