Glider Plank Jacks + Bent-Over Rows
Glider Plank Jacks + Bent-Over Rows
Equipment: Dual Sided Disc Gliders + Tube Resistance Band with Handles
Difficulty: Intermediate to Advanced
Target Muscles: Core, shoulders, back, cardiovascular system
How to Perform Glider Plank Jacks + Bent-Over Rows
Step-by-Step Instructions:
- Perform 20-30 glider plank jacks (gliders under feet, plank position, slide feet out and in)
- After completing plank jacks, immediately transition to bent-over rows
- Stand on tube band, hinge forward at hips
- Perform 12-15 bent-over rows
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Beginners: 2-3 circuits (15 jacks + 10 rows)
- Intermediate: 3-4 circuits (25 jacks + 12 rows)
- Advanced: 4-5 circuits (30 jacks + 15 rows)
Form Tips:
- Keep hips level during plank jacks
- Control the gliders throughout
- Keep back flat during rows
- Squeeze shoulder blades during rows
- Transition efficiently between exercises
- Breathe steadily throughout
Common Mistakes to Avoid:
- Letting hips sag during plank jacks
- Moving too quickly on gliders
- Rounding back during rows
- Pulling with arms instead of back
- Resting too long between exercises
- Holding your breath
Modifications:
- Easier: Reduce plank jack reps or perform rows standing more upright
- Harder: Increase reps, faster plank jacks, or slow tempo on rows
Benefits:
- Combines cardio and back training
- Builds core and upper body strength
- Improves cardiovascular endurance
- Burns significant calories
- Time-efficient workout
- Functional movement patterns