Flowin Sliding Jack

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The Sliding Jack workout primarily targets the Glutes, Abductor, and Adductor muscles using the flowin.

The flowin is employed by performing a sliding motion with the feet while simultaneously performing a jumping jack movement.

While the workout may also engage secondary muscles, the focus remains on the Glutes, Abductor, and Adductor muscles.

Place the flowin board on a flat surface with the sliders facing down.
Position yourself facing the board, standing with your feet shoulder-width apart.
Bend your knees and lower your body into a squat position, keeping your back straight and your core engaged.
Place your hands on the board, slightly wider than shoulder-width apart, with your fingers pointing forward.
Push through your heels and extend your legs, sliding the board backward as you straighten your body.
Continue sliding the board until your legs are fully extended and your body is in a straight line from head to heels.

Start by placing your hands on the flowin board, shoulder-width apart, and your feet hip-width apart.
Engage your core muscles and keep your spine neutral throughout the exercise.
As you slide one leg out to the side, focus on squeezing your glutes and engaging your abductor muscles.
Keep your sliding leg straight and avoid bending at the knee to maximize activation of the glutes and abductor muscles.
To engage your adductor muscles, bring the sliding leg back to the starting position by sliding it across your body.
Repeat the sliding jack exercise for the desired number of repetitions, alternating legs each time.