The Muscle-Building, Fat-Burning Slider Workout

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If you want to look like an elite athlete in time to take your shirt off for summer, then you better start training like one. Don’t know where to start? We recruited Ben Prentiss, a strength coach and owner of Prentiss Hockey Performance in Stamford, CT, who trains NHL All-Stars like Jonathan Quick and Eric Staal, to write this full-body workout that can be done with nothing more than sliders—an excellent tool to challenge your muscular stability, balance, and overall athleticism.

“The workout pairs agonist and antagonist muscles together as supersets,” explains Prentiss. “This allows you to train the full body equally without any overcompensations.”

Another benefit: Performing exercises that incorporate movement on an unstable surface forces your body to work harder to keep you balanced. In turn, you burn more calories and become stronger in positions that are more practical and natural than, say, a biceps curl. To finish, you’ll power through three core-focused exercises to jack up your heart rate and strengthen your abs.

CORE CONCEPTS

A strong core is the centerpiece of top athletes, and though this workout targets your abs plenty already, we consulted Ice Cross Downhill 2016 world champion Cameron Naasz—who glides down a 1,200-meter ice track on skates at 40 mph while battling for space against fellow skaters—for more ways to add core work into your training.

WORK UNILATERALLY

To challenge stability, Naasz suggests performing exercises, like box jumps and squats, with just one leg. “If you really get it down, then you can move into one-footed box jumps with a pistol squat at the top of the box. Then you have to jump down on one leg and do another pistol squat. It’s all about progression,” Naasz explains. “Once you get that down, just keep trying new one-legged challenges to improve your stability.”

USE A BALANCE BOARD

“With skating, you have to have the ability to stay under control while working through transitions, so your core is a major factor,” says Naasz, whose sport challenges his core due to constant shifts in his body mechanics. To replicate this, he performs exercises on an uneven surface. “I’ll do squats on balance boards, and I’ll also jump down from boxes on them, trying to land on one leg.” We suggest starting with the former before moving on to the latter.

JUMP LATERALLY

In Ice Cross Downhill, Naasz has to fight to stay forward and upright while his opponents bump into him and he makes contact with the boards. To train for this, Naasz works lateral hops into his program. “We tie a string to a squat rack or boxes and stand next to it facing forward. Then we hop over it laterally,” says Naasz, who will also have a teammate lightly push him mid-jump to disrupt his balance. “It’s awkward. You have to fight to stop your body from shifting midair.” To start, practice by hopping laterally over a bench or small box two feet at a time, keeping your torso and head facing forward. Being pushed by friends is optional.

PRO TIP

If you don’t want to shell out $15 for sliders, use a pair of (preferably clean) socks on a hardwood floor instead.

THE SLIDER WORKOUTPerform 15 minutes of foam rolling, lateral band walks, and light shoulder exercises. Then do this workout two to three times per week.

EXERCISE 1A

REVERSE LUNGE W/ FORWARD REACHHow to

Reverse Lunge w/ Forward Reach thumbnail
4sets
8-12reps
30 sec.rest

EXERCISE 1B

PUSHUP AND PIKEHow to

Pushup and Pike thumbnail
4sets
8-12reps
60 sec.rest

EXERCISE 2A

HIP THRUST W/ NEGATIVE CURLHow to

Hip Thrust w/ Negative Curl thumbnail
4sets
10-12reps
30 sec.rest

EXERCISE 2B

BUZZ SAW PLANKHow to

Buzz Saw Plank thumbnail
4sets
10-12reps
60 sec.rest

EXERCISE 3

PRONE SNOW ANGELHow to

Prone Snow Angel thumbnail
4sets
15reps
10 sec.rest

FINISHERSDirections: Perform between five and 10 rounds of the following circuit, depending on how you’re feeling. Rest 30 seconds between rounds.

EXERCISE 1

MOUNTAIN CLIMBER ON SLIDERSYou’ll need: Sliding DiscsHow to

Mountain Climber on Sliders thumbnail
1sets
10reps
rest

EXERCISE 2

GROINERHow to

Groiner thumbnail
1sets
10reps
rest

EXERCISE 3

OBLIQUE SLIDEHow to

Oblique Slide thumbnail
1sets
10reps
rest

Read more –

The Muscle-Building, Fat-Burning Slider Workout

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Paige Hathaway

20 hours 47 minutes ago

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She no longer allowed herself be defined by the struggles in her life. Instead she chose to amplify the things that gave her joy and she looked into the future with such courage it would scare you. She finally learned to stop making other people the authors of her life. That’s when she found her own voice, made her own rules and very much lived her own life. She did not ask permission to make her dreams come true, nor did she wait for others to share her confidence in the path she set for herself because she knew the right people would eventually catch up. Throughout her life she made some questionable choices, many of which led to difficult circumstances but the most important choice she ever made was to give herself a second chance. She wanted something else, something different, something more... and that’s what she became. Now she is the queen of her own castle and everyday is the beginning of a brand new adventure.

Paige Hathaway

1 day 14 hours ago

From me to you.. Good luck in all you do. Whatever you’re up against, don’t show signs of nervousness or fear. Show them the face of someone who has already won. Show them your inner power. Your inner power called self faith. You have to see yourself winning before you win. You have to see yourself already completing your goal. How does this feeling of accomplishment make you feel? Imagine that feeling in your soul. Manifest it in your own reality. Be hungry, find that burning desire in your heart. Don’t just sit at home on your couch.. go out there and conquer your life. Have so much faith in your abilities and in yourself that people around you feel your energy and believe in you too. If you have a heartbeat then you still have time to make your dreams a reality. Happy Monday my lovely people.. Let’s stop telling people about our dreams and just start showing them.

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