THE BANDED SUPER SLIDER SHREDDER!

PDF Linke: https://tdbj.me/Feb2020Wk2

All my apparel is from my men’s athleisure line at SleevesSoldSeparately.com

Want a DVD-level experience? Join me for an Instagram (@BJGaddour) & YouTube (YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this Wednesday at 10am PST/1pm EST with 24-hour replay! The custom workout playlist will be all Brady Watt tracks since he inspired this workout.

HERE’S HOW IT WORKS:

You’ll need a pair of fitness or furniture sliders on a carpet or turf (modify with socks or paper plates on a wooden floor), a mini-band, and a big-band. You can also mix-in a Sanddune Stepper. All of our gear is at GardenOfGainz.com.

Each circuit takes 5 minutes to complete. Alternate between 60 seconds of work and 15 seconds for all 4 exercises in the exact order listed. Rest a minute between circuits.

Circuit #1
1. Mini-Band Sliding Bear-Crawl Bird-Dogs- Left Foot & Right Hand on Sliders (Mini-Band Around Knees)
2. Mini-Band 1-Leg ISO Squat with 2-Way Slide (Lateral & Rear)- Left Foot on Sliders (Mini-Band Around Knees)
3. Mini-Band Sliding Bear-Crawl Bird-Dogs- Right Foot & Left Hand on Sliders (Mini-Band Around Knees)
4. Mini-Band 1-Leg ISO Squat with 2-Way Slide (Lateral & Rear)- Right Foot on Sliders (Mini-Band Around Knees)

Circuit #2
1. Slide-Stepping Leg Curls (Mini-Band Around Knees)
2. Mixed-Tempo Sliding Mountain Climbers (Mini-Band Around Knees)
3. Sliding 2-Way Hip Abduction Leg Curls (Mini-Band Around Knees) 
4. Sliding 2-Way Hip Abduction Planks (Mini-Band Around Knees)

Circuit #3
1. 30/30 Bear/Pushup Drags w/ Hip-Abduction Hold (Mini-Band Around Knees)
2. Sliding See-Saw Step- Left
3. 30/30 Low/High Sliding Bear Crawls (Feet on Sliders)
4. Sliding See-Saw Step- Right

Circuit #4
1. Band-Resisted Mixed-Tempo Atomic Pushups 
2. Band-Resisted Mixed-Tempo Sliding Leg Curls 
3. Sliding Reverse Lunge + Band Pull-Aparts- Left Leg
4. Sliding Reverse Lunge + Band Pull-Aparts- Right Leg

Circuit #5
1. Sliding 1-Leg, 1-Arm Pushup Climbers- Left Leg, Right Arm
2. Front-Foot-Elevated Sliding Reverse Lunges- Left Leg Elevated
3. Sliding 1-Leg, 1-Arm Pushup Climbers- Right Leg, Left Arm
4. Front-Foot-Elevated Sliding Reverse Lunges- Right Leg Elevated 

Circuit #6
1. 1-Arm Sliding Pushup Fly (Mini-Band Around Elbows)- Left Hand on Slider
2. Constant-Tension Sliding Reverse Lunges (Mini-Band Around Elbows)- Left Leg (Right Foot on Slider)
3. 1-Arm Sliding Pushup Fly (Mini-Band Around Elbows)- Right Hand on Slider
4. Constant-Tension Sliding Reverse Lunges (Mini-Band Around Elbows)- Right Leg (Left Foot on Slider)

Want to learn about THE METHOD BEHIND THE MADNESS!? Listen to THE WEEKLY BJ PODCAST for the creator’s cut!