Name: Playbook - Matthew Noszka - Full Body Slide Workout
Uploaded: 2021-06-14T11:58:42.389Z
Duration: 45 min
Description: Full Body Slide Workout

Full body workout, all you need is two slides!

- Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. 

- Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling, with your feet placed on sliders. 

- From this position, slide your right leg out until it's nearly straight, then return to start. 

- Repeat with your left leg. That's one rep.

Alternating Leg Curl

- Lie flat on your back, with your arms at your sides, and heels on top of sliders. 
- Engage your hamstrings, bend your knees, and bring your feet toward your butt. 
- Slowly return to start. That's one rep

Lying Leg Curl

- Starting position is on your knees. 
- Place both hands on the slides in front of you. 
- Shoulder width apart. Keeping core engaged begin to slide both hands outward until almost parallel with the ground. 
- Work slowly outward until you feel comfortable going all the way!
This is the alternate version.

Ab slide

- Starting on your back, put one foot on the slide and the other in the air. 

- Slowly slide your leg out while keeping your core tight and opposite leg elevated

- Once done with one rep on the glute bridge raise and lower the opposite leg to complete the rep. 

- Repeat 15 times for one full set.

Single leg glute bridge

- This is your standard lunge

- Keeping knees behind toes and targeting your quad and glute. 
Remember to always keep your core tight

- Have your front foot stationary and your back foot on the slide. 
Lower to a 90 degree angle and return to starting position.

Lunge w/ slide

- Lower yourself to the bottom of a pushup while sliding one hand to the side.
- Push yourself back up as you bring your hand back in. 
- Repeat on the other side for one full rep

** you can do this from knees if too hard

One Arm push-up with slide

KNEES OVER TOES

- This particular lunge is different from what you are use to. 
- Focus on keeping a good rhythm between switching legs. 
- When starting the lounge you would normally keep your knee behind your toes. 
This is different. Letting your knee pass your toes while keeping your shoulders back and down is strengthening and protecting your knees from injury. Slowly work into this one and take your time getting the form right.

Knees over toes lunges

- Put yourself in plank position with slide under each hand

- Lower yourself to the bottom of a push-up with your plant hand (the one not on the slide) while you slide your other arm out to one side, trying to keep it as straight as possible.

- Drag your slide hand back to position while you press with your plant hand so you end up back at the top of the push-up with both arms extended into the floor

Slide-side one arm push up

Full Body Slide Workout

Khadija

Awesome, my life is changing for better, thank You !!!😊😊😊

Kuba

Crystal

Full Body Round Up

Benito

Ahhh no! I meant to put 5 stars! I love this workout!! 💪🏼

Kait

Didn’t have all the equipment but somewhat easy to improvise.. the super man flys was the hardest workout I’ve ever done with my shitty posture. Love the challenge.. keep the new ones coming 👍

Dylan

Bodyweight + DB HIIT

Beach pump

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jb7182000

Edith

Full Body 101

Kayla

Basketball workout

Gentiana

Full Body Strength Focus

The bear workout was a new one for me, loved it.. 3 weeks In km already seeing progress, can’t wait to post pictures at a later date. Thanks for the motivation my man👍

15lbs or less total body

Cannot wait for your new program🙏🏻🔥

The overhears plate circles and chest presses were hard! But I pushed through. I may have to look into a back brace “thingy” to make sure I’m keeping my position. Just in case 😅

Full Body Slide Workout

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