This slider leg workout is a flowing sequence, so we'll move from one exercise into the next variation without stopping. It's a 6.5-min sequence, we'll rest for 60 seconds, then repeat it on the other leg. The workout ends with a quick centering plank hold.
To modify, pause the video as needed. Otherwise, try to do the full flow continuously.
WORKOUT BREAKDOWN
See 01:32 for a preview of the exercises.
Sliding Back Lunge (3 mins 15 sec)
-Full range lunge
-Hold for back knee slide
-Hold for torso hinge
-Full range lunge
-Hold for back knee slide
-Hold for torso hinge
-Hold for split lunge pulses
Sliding Warrior Lunge (2 mins 30 sec)
-Full range lunge
-Hold for upturned back knee slide
-Full range lunge
-Hold for upturned back knee slide
-Drop back heel for windmill
Single-Leg Plank Knee Tuck (45 sec)
-Full range tucks
-Hold single-leg bear plank
EQUIPMENT NEEDED:
link is affiliate
-Slider (dish towel works well on hardwood floors!) amzn.to/2jQSNAQ
As with all workouts, make sure to warm up beforehand. I have two on my channel:
-5-Min Warm Up bit.ly/2svyr9D
-7-Min Gentle Warm Up (no jumping) bit.ly/2ODQl2H
A proper cool-down is important, too! Take some time to stretch after this workout. I have one on my channel:
-bit.ly/2DDObJW
Full blog post: pumpsandiron.c...
IF YOU LIKED THIS WORKOUT:
-Similar 15-min slider flow targeting glutes (and legs) bit.ly/2uL2s6O
-More slider workouts: bit.ly/35mvXYV
-More lower body workouts: bit.ly/2rTbBJ8
LET'S HANG OUT!
-Blog pumpsandiron.com
-Studio Pumps pumpsandiron.c...
-Facebook / pumpsandiron
-Instagram / nicolepearce
-Twitter / nicoleperr
INTRO/OUTRO SONG:
Track: Weero & Mitte - Our Dive [NCS Release]
Music provided by NoCopyrightSounds.
Watch: • Weero & Mitte - Our Di...
Free Download / Stream: ncs.io/OurDiveYO