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!) [ Ссылка ]
As with all workouts, make sure to warm up beforehand. I have two on my channel:
—5-Min Warm Up [ Ссылка ]
—7-Min Gentle Warm Up (no jumping) [ Ссылка ]
A proper cool-down is important, too! Take some time to stretch after this workout. I have one on my channel:
—[ Ссылка ]
Full blog post: [ Ссылка ]-(15-mins)/
IF YOU LIKED THIS WORKOUT:
—Similar 15-min slider flow targeting glutes (and legs) [ Ссылка ]
—More slider workouts: [ Ссылка ]
—More lower body workouts: [ Ссылка ]
LET'S HANG OUT!
—Blog [ Ссылка ]
—Studio Pumps [ Ссылка ]
—Facebook [ Ссылка ]
—Instagram [ Ссылка ]
—Twitter [ Ссылка ]
INTRO/OUTRO SONG:
Track: Weero & Mitte - Our Dive [NCS Release]
Music provided by NoCopyrightSounds.
Watch: youtu.be/qKqSBm07KZk
Free Download / Stream: ncs.io/OurDiveYO
