The gliders workout
Adding gliders to your training routine on occasion can be loads of fun as they add a different and intense resistance. This is an intermediate routine that can be modified to be made harder or easier, depending on your ability. What’s great about this routine is that it is intense, yet extremely mobile. You can use your gliders anywhere – in the gym, on vacation or at home.
The most important thing to keep in mind when using gliders is to focus on the muscle being worked and drive your weight into the gliders to create a more intense flex. This short, enjoyable workout will engage your upper body, lower body and core. Do three complete sets. If you don’t have gliders, you can also try this with paper plates, hand towels or other items that you can glide with that will not damage your floor. Happy gliding!
Low lunge with gliders
3 SETS | 20-30 REPS PER LEG
A. Start at the bottom of the lunge position with your fingertips on the ground on either side of your foot.
B. With the gliding disc placed under the toes of your back foot, bring your foot towards the body (bending at the knee). Focus on pushing the toe and heel of your front foot into the floor. Keep your back and neck neutral and shoulders back. Move quickly: 1 second in and 1 second back to start position.
Deep lunge with gliders
3 SETS | 10-20 REPS PER LEG
A. Start in standing position with your gliding disc under the front half of your left foot.
B. Focus your weight into the heel of your left foot. Slowly glide your left leg back into a deep lunge position. Keep your right knee in line with your ankle throughout the movement. To return to start, dig the heel of your front (right) foot into the ground and the toes of your back (left) foot into the gliding disc. Dig into the heel and toe all the way back to start position. Move slowly, keeping your spine neutral and abs engaged.
Prone crunch with gliders
3 SETS | 10-15 REPS
A. Starting in push-up position with a gliding disc under each foot, pull in your abs (belly button to spine and ribs together).
B. Bending at the knees, bring your feet towards your hands. Keep your abs contracted and your glutes higher than your head. Inhale as you return to start position, maintaining a neutral spine.
Option: This can also be done on your elbows if this position hurts your wrists.
Hamstring curl with gliders
3 SETS | 10-20 REPS
A. Lie on your back with your hands at your sides, legs straight and a gliding disc under each heel. I recommend placing your head and shoulders on a mat. Lift your glutes off the ground for the duration of the set. Flex your glutes and drive your heels into the discs to engage your hamstrings and glutes more intensely.
B. Bend your knees and lift your glutes as you drive your heels toward your body, flexing your hamstrings and glutes. Inhale as you return to start position, keeping your glutes off the ground.
Single leg hamstring curl with gliders
3 SETS | 5-15 REPS PER LEG
A. Start with one heel on a gliding disc, and your knee bent; your other leg straight up in the air. Inhale as you straighten your leg.
B. Exhale as you bend at the knee and bring your foot back towards the body. Keep your glutes off the ground throughout the entire movement.
Push-up flies with gliders
3 SETS | 15 REPS
A. Start on your hands and knees with a gliding disc under each hand. Maintain a straight body from knees to head, with your abs pulled in to support your lower-back.
B. Inhale as you lower into a push-up, while pushing the gliding discs wide and bringing your chest to the floor. The gliding discs should be below the elbows at the bottom of the movement. Exhale as you drive your hands back together, using your chest muscles and returning to start position.