45 minute advanced workout with sliders

Here's everything you need to try our 45 minute advanced 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Skater Squats
  • Slider Side to Side Push Ups
  • Single Leg Slider Hamstring Curls
  • Circuit 2
  • Yoga Press Ups
  • Adductor Slides
  • Diamond Press Ups

Circuit 1

Complete this round 3 times.

Skater Squats

Complete 4 repetitions

Coaching Tips For Skater Squats

Follow these cues to perform Skater Squats correctly:

  • Do not touch the back foot to the floor
  • Gently touch the back knee and stand back up
  • Use a counterbalance if required.

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.

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.

Yoga Press Ups

Complete 11 repetitions

Coaching Tips For Yoga Press Ups

Follow these cues to perform Yoga Press Ups correctly:

  • Use your triceps and shoulders to slide your head toward your feet from the bottom of press up position.

Adductor Slides

Complete 6 repetitions

Coaching Tips For Adductor Slides

Follow these cues to perform Adductor Slides correctly:

  • Slide the knees out untill you come close to your end range
  • Create tension in the adductors and pull the knees back to the start position
  • Do not stretch the adductors.

Diamond Press Ups

Complete 15 repetitions

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

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This workout was made by Sean Klein

Sean Klein

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