Core Connection & Balance Ride Drills
Build balance, control, and body awareness in the saddle.
Hold both reins in one hand. With your free arm, reach forward toward your horse’s ear and hold for a few strides. Then rotate your torso and reach back toward the horse’s tail for another few strides.
Switch hands and repeat on the opposite side. Ask yourself these questions or have your coach to ask them to you.
On-the-Horse Exercise Drill:
- Horse tracking to the left, what side of your body was less secure in seat balance?
- What hand (left or right) were the reins held when you felt the most secure tracking left?
- Horse tracking to the right, what side of your body was less secure in seat balance?
- What hand (left or right) were the reins held when you felt the most secure tracking right?
- What common sides you felt most secure and stable?
- Was it the same side or opposing?
Off-the-Horse Exercise Drill:
- Stationary lunges with rotational arm reach
- Single-arm chest press (shoulders resting on BOSU Ball)
- Bench dips for triceps and shoulder stability
- Glute bridges with feet on a medicine ball + mobility arm raises
Trainer Tip: Scroll for full exercise demos and form cues to keep your movement balanced and precise.
Standing Lunge w/Rotation & Twist
5-10 lbs Free Weight
10 reps each side
Position legs in Lunge, bent back leg towards the ground and hold. Upper body holds weights near stomach with arms bent 90 degrees. 1st move is the opening of arm to the same side as the back leg. Hold weight steady to the side and rotate the other arm to the other weight. Hold and rotate back to center. Repeat the upper body for rep range. Switch legs and repeat arm sequence.
Single Arm Chest Press
BOSU ball
12-15 reps each arm
Place your shoulders on the BOSU with feet flat on the ground. Legs bent 90 degrees and start with one weight in a hand. Bend arm 90 degrees and keep the elbow above your shoulder to prevent strain on your joints. The press goes to the sky and slowly lower for the full rep. Repeat on one arm, then switch hands. Keep hips up with your core engaged.
Tricep Dips
Bench or any stable edge
10-15 reps
Sit on the edge of the bench and place hands on bench with fingers over the side. Arms and hands stabilize your torso as you lower your butt to the ground until your arms are near 90 degrees. Elbows face the directly behind you, not flared out like chicken wings. Raise the body so arms are straighter and slowly lower to a bent arm position. Keep a slow pace.
Bridge with feet on Med ball
Medicine Ball or Floor
10 arm raises with 10 leg raises (opt)
Lay on floor and place feet on a BOSU Ball. Lift hips into a bridge position and hold that position. Alternate the arms going above your head, trying to lay arms flat on ground for shoulder mobility. After the arm raises, lay arms flat on ground next to your hips. Start to raise one leg off the medicine ball at a time. Keep balance and alternate single leg bridges for 10 reps.
