Cardio High Movement #27: The Lateral Slide with Strap Hold
1. Place one foot on a slider or glider.
2. Slide the foot to the side, straight out or backward up to a 45 degree angle.
3. Bend the knee of the leg that’s not on the slider.
This is similar to a squat in that you want to push your butt back as the foot slides out. Just remember, the focus of this move is on the planted leg. Try not to let the knee move out over the toes as it bends.
To add upper body work grasp a towel or strap and pull it apart. Try not to elevate your shoulders – keep them back and down.
This exercise should be performed at a moderate tempo (think Black Keys’ “Gold on the Ceiling”). It’s a perfect exercise for early stage intervals following a dynamic warm-up. Ideally perform slides for 20-30 seconds on each leg as part of an interval circuit.
Impact score: very low. 2.5 (scale of 1 – 10)
Cardio score: low to medium. 4.5 (equal to a slow jog)
Muscles worked: quads, glutes, traps and deltoids.