60 minute intermediate shoulder workout with sliders at home

Here's everything you need to try our 60 minute intermediate shoulder 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
04/04/24
In This Workout
  • Circuit 1
  • Yoga Press Ups
  • Pike Press Up
  • Mountain Climbers with Sliders
  • Circuit 2
  • Press Ups With Single Arm Slide-Out
  • Slider Pike Up
  • Single Leg Slider Hamstring Curls
  • Circuit 3
  • Press Up Body Saw
  • Push Up Slider Reach

Circuit 1

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.

Pike Press Up

Complete 14 repetitions

Coaching Tips For Pike Press Up

Follow these cues to perform Pike Press Up correctly:

  • Create a tripod with your hands and head
  • Do no flare out elbows aggressivly
  • Move slowly with control.

Mountain Climbers with Sliders

Complete 25 repetitions

Mountain climbers with sliders are an excellent anterior core exercise that should be performed by both athletes and general population clients.

Benefits of Mountain Climbers with Sliders

The main benefits of mountain climbers with sliders is gaining both strength and endurance in the anterior core muscles. It may also give some secondary benefits for beginners who are not adapted to taking their own body weight in the top of press up position.

How To Do Mountain Climbers with Sliders

  1. Start in the top of press up position with the feet on sliders.
  2. Keep one leg straight while you bring the other knee towards the chest.
  3. Once the knee is as close to the elbow as able, alternate the legs and bring the other knee to the chest while you straighten the other leg.
  4. Ensure a tight core position is held throughout the movement.

Coaching Tips For Mountain Climbers with Sliders

Follow these cues to perform Mountain Climbers with Sliders correctly:

  • Maintain a slightly rounded back throughout in order to keep tension in the abdominals
  • Move slowly with control.

Circuit 2

Complete this round 3 times.

Press Ups With Single Arm Slide-Out

Complete 4 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 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.

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 3

Complete this round 3 times.

Press Up Body Saw

Complete 10 repetitions

Coaching Tips For Press Up Body Saw

Follow these cues to perform Press Up Body Saw correctly:

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

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.

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This workout was made by Sean Klein

Sean Klein

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