RIDE FIT
Welcome
Coach notes:
Use this workout provided for 4-6 weeks if training once a week. Use this workout for 2-3 weeks if training twice a week. Complete this workout regimen and we will send out our feedback form along with a new program.
Set up a stop watch, exercises will be based on time frame as athletes tend to go at their own pace. Make sure that everyone enough space or room to move around. Encourage athletes to use anything they have available as any resistance can boost muscle develop.
Here, you will get the tools to be a more skillful and healthier equestrian. Riding is a forever sport and whatever your personal long term goals are with horses, use this year to get in shape! These tools help shape your future self as a rider no matter the discipline.
Need some motivating music, check out this playlist!
Next Workout Program!
Start This Workout
Group One
Do each exercise back to back, rest for 30 seconds
repeat the group 2-3 times
Isolated Hip Abductors – 30 sec each leg
Renegade Row- 15 sec each arm
Squat Shifts – 30 sec
Pick up the pace on your second and last repetition of each exercise and pick up your own endurance.
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Group Two
Do each exercise back to back, rest for 30 seconds
repeat the group 2-3 times
Kneeling Dead Lift – 30 sec
Plié Squat – 30 sec
High Knee w/crossover to elbow – 30 sec ea leg
Shoulder Press – 30 sec
Boat Pose – 60 sec
Side Lunges w/reach – 30 sec to ea leg
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Total 9 exercises | 2-3 x each
Scroll to view exercise details and video demo.
Isolated Abductor Lifts
30 seconds each leg
The action is to lift leg outward and behind your frontal plane at a 45 degree angle.
Balance yourself with a wall or fence.
Hold hand on outer glute muscle to connect the brain and engagement.
Try to keep the toe and whole foot straight during the action.
Keep a solid core engagement to help isolate the action to your hip.
Stand next to a wall or fence. Closest leg to wall stays grounded. Lift the other leg and keep foot flat. Lateral lift at a 45 degree angle behind the hips, move the leg away. It’s a small range of motion of the leg so there’s no rocking the core.
Renegade Row
15 seconds each arm
The action is to pull back elbow to the furthest point without shifting weight left or right.
Do one arm at a time.
Draw elbow near the sides of your stomach.
Rest on hands or knuckles
Place both knees on the ground and hands are in plank position. One hand is going to row at a time . For less difficulty, place knees on the ground. Need a challenge? Hold any weighted object (full water bottle)
Squat Shifts
30 seconds
The action is lower into a squat, thighs parallel to ground. Shift body sideways then raise up to starting position.
Keep shoulders over the hips at all times.
Try to keep feet flat on floor at all times.
Alternate to the right then to the left.
Squat down like normal but at the bottom, shift trunk to the right and come up. Squat back down straight and then at the bottom, shift body to the left. Repeat and only go a low as you are comfortable.
Kneeling Dead Lifts
30 seconds
The action is to bend in the hips when push your hips backwards as you reach the hands out in front of you, touching the ground.
Tighten your lower abs as you lift upward.
Keep the spine straight.
You can use any balance equipment to increase the difficulty of the exercise.
Plié Squat
30 seconds
The action is to lower down in a squat by bending the knees but you angle the knees and toes outward.
Step wide the legs wide apart to activate deep inner thigh muscles.
Hold any weighted object you have laying around. Watch and make it a priority to keep the same angle with your feet and knees during the movement.
High Knees with Elbow Touches
30 seconds each leg
The action is to lift one leg up in a fast pace rhythm to the opposite elbow, tapping the ground quickly repeatedly until time.
Stay upright and as tall as possible when elbows crosses over to the high knee.
Hold any lighter weighted object you have laying around for an add challenge.
Shoulder Press
30 seconds
The action is to lift both arms above your head without collapsing the arm alignment.
Turn wrists forward with thumbs in.
Stack wrists directly above your elbows during lift.
Isolate the movement in the shoulders, keep core and stance steady at all times.
Hold any weighted object you have laying around for an add challenge.
Boat Pose
60 seconds
The action is to use all the muscles in your body to keep still while lifting legs and hands off the ground.
Lean back as far as you are comfortable and engage your core for basic support.
You can place the feet on the ground until core becomes stronger or sit on pillow for more comfort.
Side Lunges
30 seconds each leg
The action is lunging into one leg that bends while the other does not.
Add a reach towards the bent knee or that foot with the opposite arm.
Control the bent leg which rotates out.
During your reach, make sure the straight leg stays in position.
Lunge the leg outward at the furthest but still stable position.
Yoga Poses
Take time after your workout to lengthen tight areas that can limit your range of motion.
Healthy Eating Tips
Small amounts of food eaten throughout the day fuels the body better than eating one or two big meals.
Reduce Inflammation
What you eat gives you energy, nutrition and decides the chemical balance of your body.
HAVE A TRX?
Try these exercises for longer legs if you have happen to be able to use a TRX or any suspension equipment.