Resistance Band Rows + Glider Mountain Climbers
Resistance Band Rows + Glider Mountain Climbers
Equipment: Tube Resistance Band with Handles (with door anchor) + Dual Sided Disc Gliders
Difficulty: Intermediate to Advanced
Target Muscles: Back, core, shoulders, cardiovascular system
How to Perform Resistance Band Rows + Glider Mountain Climbers
Step-by-Step Instructions:
- Perform 12-15 seated rows with the tube band (anchor at mid-height)
- After completing rows, immediately transition to glider mountain climbers
- Place gliders under each foot
- Get into high plank position
- Perform 20-30 mountain climbers (alternating legs)
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Beginners: 2-3 circuits (10 rows + 20 climbers)
- Intermediate: 3-4 circuits (15 rows + 30 climbers)
- Advanced: 4-5 circuits (20 rows + 40 climbers)
Form Tips:
- Maintain proper form on both exercises
- Transition quickly for cardio benefit
- Keep core engaged during mountain climbers
- Squeeze shoulder blades during rows
- Control the gliders during climbers
- Breathe steadily throughout
Common Mistakes to Avoid:
- Resting too long between exercises
- Letting hips pike up during climbers
- Not pulling with back during rows
- Moving too fast and losing control
- Holding your breath
- Sacrificing form for speed
Modifications:
- Easier: Reduce reps or rest longer between circuits
- Harder: Increase reps, reduce rest time, or increase speed on climbers
Benefits:
- Combines strength and cardio
- Works back and core intensely
- Improves cardiovascular endurance
- Burns significant calories
- Time-efficient workout
- Builds functional fitness