45 minute intermediate quadricep workout with sliders

Here's everything you need to try our 45 minute intermediate quadricep 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
13/02/24
In This Workout
  • Circuit 1
  • Sliding Reverse Lunge
  • Circuit 2
  • Skater Squats
  • Circuit 3
  • Body Saws
  • Push Up Slider Reach
  • Slider Pike Up

Circuit 1

Complete this round 3 times.

Sliding Reverse Lunge

Complete 10 repetitions

Coaching Tips For Sliding Reverse Lunge

Follow these cues to perform Sliding Reverse Lunge correctly:

  • Slowly slide one leg back bringing the back knee to the floor
  • Keep the front knee fixed over the ankle
  • Keep torso angle slightly forward but in a fixed position throughout.

Circuit 2

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.

Circuit 3

Complete this round 3 times.

Body Saws

Complete 10 repetitions

Coaching Tips For Body Saws

Follow these cues to perform Body Saws correctly:

  • Create tension in the abdonminals like a normal plank
  • Keep the hips and shoulders inline as you move.

Push Up Slider Reach

Complete 5 repetitions

Coaching Tips For Push Up Slider Reach

Follow these cues to perform Push Up Slider Reach 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 Pike Up

Complete 5 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.

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This workout was made by Sean Klein

Sean Klein

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