Today is all about sliders. If you've ever moved heavy items from one place to another, you’ve probably encountered furniture sliders. You place them under the corners of couches or dressers and simply slide them across the floor. Surprisingly, they serve an even better purpose. Today, sliders become an exercise implement. You can pick up a pair of furniture sliders for a cheap price at your local home improvement store, or simply use socks or rags.
Beginner1) Slider Fly: https://www.youtube.com/watch?v=V5fnhAhEzOQ
This is a nice intro to the slider push up. Set up in push up position with sliders on both hands. Allowing a slight bend in your elbows, perform a “fly” motion – let your arms slide our to each side – just as you would on a machine or with dumbbells. Return to the start. If you’re having a hard time maintaining the push up position, try it on your knees.
2) Slider Mountain Climber: https://www.youtube.com/watch?v=AH8E6hzMpRI
This is the beginning progression for the bear crawl and the crawl. Start in a push up position with feet on sliders. While maintaining a tight plank position, pull your left knee to your left elbow. Push it back. Now, pull your right knee to your right elbow. Alternate legs as fast as possible. Beware – start easy.
3) Slider Crunch: https://www.youtube.com/watch?v=8oVRXzsQoXo
The video actually shows a pike, but both movements are similar. Instead of maintaining straight legs and pushing your butt into the air, you want to do the opposite. Starting in the same position, pull your knees to your chest, almost like you’re doing a mountain climber. In fact, the only difference between the crunch and mountain climber is that this time, both legs move in at the same time.
4) Slider Reverse Lunge: https://www.youtube.com/watch?v=gXeVOd8r3pI
The slider version of the reverse lunge functions identically to the reverse lunge you’re probably already familiar with. Place a slider on one foot and perform a reverse lunge. Maintain a straight torso – no leaning. Be sure to activate your quads and glutes as you return to the starting position. What are the benefits of using the slider? As you’ll soon find out, it’s all about balance and stability.
Intermediate1) Slider Bear Crawl: https://www.youtube.com/watch?v=5rPGCnmdpOc
In a sense, the slider bear crawl is the opposite of the slider mountain climber. Start in push up position with sliders on your hands, not your feet. Stay nice and low to the ground and try not to raise your butt too high into the air. Pump your legs quickly and powerfully, propelling yourself forward. The video actually shows the next progression, the single leg version. For now, use both legs.
2) Slider Pike: https://www.youtube.com/watch?v=8oVRXzsQoXo
Now that you've spent some time with the crunch, you should be ready to move into the pike. Start in the same push up position that most slider exercises utilize, with feet on sliders. Lock your knees, pull your feet towards your head, and push your butt high into the air. When you return to the start, hold the plank position for a second or two. Don’t sweat a slight knee bend during the movement, but try to keep your legs fairly straight.
3) Slider Push up: https://www.youtube.com/watch?v=CP1IZZOvDes
Push ups are usually a staple in beginner workouts, but sliders complicate the movement. Start in a push up position with a slider on one hand. As you lower yourself towards the ground, allow the hand on the slider to slide out in front of you. Your free arm should bend just as it would during a normal push up. This push up variation puts heavy emphasis on one side, making it a great progression into single arm push ups. During the movement, make sure to keep your hips aligned – no sagging and no tilting.
4) Slider Side Lunge: https://www.youtube.com/watch?v=k98jk_QCwBY
The concept is identical to that of the reverse lunge. This time, however, you’ll be lunging to the side. Start in a standing position with both feet together and one foot on a slider. Allow the slider foot to slide out to the side and bend the knee of the free leg. The slider is going to try to throw off your balance, but don’t let it. Keep a straight torso. Try not to tilt to one side.
Advanced1) Slider Crawl: https://www.youtube.com/watch?v=W6DwdUePsUk
The slider crawl goes by another more telling name: the walking (or in this case, sliding) plank. This time, start in a plank position with one slider on each foot. Use your arms to slowly pull yourself forward, as if you’re a soldier crawling under a barrier in a pit of mud. As you move, pay close attention to your hips. The sliding motion will threaten your plank position, so do your best to keep your hips aligned and avoid sagging.
2) Slider Single Leg Mountain Climber: https://www.youtube.com/watch?v=0lAK3RiIOL0
Remember the single leg bear crawl? It’s the same idea. Start in a push up position with one foot on a slider. Allow your off leg to hang out in the air, not too far out. Pull your knee to your chest and push back out as quickly as possible, mimicking the mountain climber movement that we all know and love. This single side movement will challenge your balance and may cause you to drop your off hip – be wary of this.
3) Slider Rollout: https://www.youtube.com/watch?v=G3KtYM1w9uY
The slider version of this movement functions exactly as the barbell and TRX variations do. Place a pad on the floor under your knees and place a slider under each hand. You should be in a quadruped position. From here, ease forward with your hips, slide your hands forward, and allow your body to flatten out. Slide until you feel like your lower back will soon collapse, and return to the starting position. These take some getting used to, so give yourself extra time to dial in the technique.
4) Slider Single Leg Bear Crawl: https://www.youtube.com/watch?v=5rPGCnmdpOc
Once again, you’re stuck with a single side variation. Start in a push up position with each hand on a slider. As with the single side mountain climber, hold one leg up in the air. Use your other leg to make powerful hops to drive you forward. Once again, try to keep your hips from tilting. Stay on your toes and take light, strong steps.
What You Need To Know: Sliders work well as a standalone workout or a supplement to your current routine. This setup assumes you will use them as a supplement of some sort. If these movements are too easy for you, they can still create a fantastic warm-up. If not, throw them in at the end of your workout as a quick finisher. Shoot for 1-3 sets of each circuit, with 30 seconds per exercise.