The Rider's Fitness Program
You're just six weeks away from world-class strength, balance, and flexibility!\ Being strong and fit is the key to achieving the ultimate goal of oneness with your horse. Now, with The Rider's Fitness Program, you can practice skills at home or in the gym that will bring you closer to this goal when you're in the saddle.\ This unique, six-week workout routine is designed specifically for equestrians. Each exercise will help you build the strength, endurance, and skills that will enhance your...
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Here is the perfect book for beginning riders who are using muscles they never knew they had before, advanced riders who want to stay in top form (especially as they get older), and weather-bound riders who can't get out during the winter but want to be fit when spring arrives.The Rider's Fitness Program details a fun and effective six-week program that strengthens the muscles riders use while improving overall balance, flexibility, and coordination. The book features more than 85 exercises designed to help new riders get over the aches and pains of getting started and experienced riders hone their skills and technique and prevent injuries. The ultimate goal, of course, is to achieve "oneness" with the horse.The routines are flexible, so individuals can customize the workout they need for jumping, dressage, reining, endurance, polo, or rodeo. The exercises are accompanied by step-by-step photographs that demonstrate how to perform each action properly (with an emphasis on safety). The exercises are progressive, from basic to advanced, and suitable for riders at all fitness levels.The authors also include fundamental information on diet, general health and safety, and what clothing and equipment are necessary.The Rider's Fitness Program is a comprehensive handbook for riders of all experience levels, with workout routines for every type of riding discipline.
Foreword\ Introduction: The Program\ Chapter 1: Warming Up and Stretching\ Lower-Leg Stretch, Standing Quad Stretch, Hamstring Stretch 1, Hamstring Stretch 2, Hips and Buttocks Stretch 1, Hips and Buttocks Stretch 2, Hip Extension Prone, Lower-Back Stretch, Posture Stretch, Neck and Shoulder Stretch, Shoulder Shrugs Prone, External Rotation with Elastic Resistance, Internation Rotation with Elastic Resistance, Lower Trapezius, Extension with Elastic Resistance, Flexion with Elastic Resistance\ Chapter 2: Balance\ Reciprocal Dumbbell Press, Incline Dumbbell Press with Feet Up, Cable Row in Half-Seat on a Half-Round, Half-Seat Cable Row with Two Tilt Boards, Single-Leg Bent-Over Dumbbell Row on Tilt Board, Upright Row on One Leg, Horse-Width Squat on Half-Round, Unilateral Squat, Circle Hop, Standing Hip Extension, Cable Pull-Through with One-Leg Stance\ Chapter 3: Lower Body\ Squat, Squat at Horse Width, Squat at Horse Width with Lateral Shift, Timed Wall Squat with Physioball and Pulsing Motion, Leg Press at Horse Width, Step Up, Anterio-Lateral Step Up, Lateral Step Up, Lunge, Crossover Lunge, Forward Leg Swing, Standing Hip Extension with External Rotation, Hip Abduction, Hip Adduction, Straight-Knee Dead Lift, Bent-Knee Dead Lift, Leg Extension, Seated Leg Curl, Standing Heel Raise at Horse Width with Angulation, Seated Heel Raise at Horse Width with Angulation, Seated Heel Raise at Horse Width, Half-Seat Raise\ Chapter 4: Pelvic Tilt\ Hanging Knee Raise, Incline Board Reverse Curl, Reciprocal Hanging Knee Raise, Counter Rotation, Trunk Curl with Rotation on a Physioball, Trunk Curl with Alternate Knee Raise on a Physioball, Alternate Leg Lowering on an Incline Board, Dynamic Pelvic Control, Pelvic Clock, Seated Physioball Hula, Seated Physioball Back and Forth, Physioball Scale, Trunk Extension with Rotation on Physioball\ Chapter 5: Posture\ Shoulder Rotation with Physioball, Seated Dumbbell Front Raise on Physioball, Seated Row on Physioball, Timed Wall Squat with Trunk Rotation, Russian Twist with Medicine Ball, Side Plank, Side Plank with DynaDisc, Side Bending on a Half-Round, Trunk Extension, Trunk Extension with Rotation, Medicine Ball Swing, Combo Squat with Low-to-High Pull, Quadruped Trunk Extension, Prone Trunk Extension on Physioball with Shoulder Extension, Self-Mobilization with Physioball and Foam Roller\ Chapter 6: Upper Body\ Bench Press, Close-Grip Bench Press, Close-Grip Bench Press Feet Up, Medicine Ball Push-Up, Walkover Push-Up, Reverse-Grip Pull-Down, Dips, Straight-Arm Pull-Down, Standing Row Half-Seat Position, Seated Row Prone Grip, Bent-Over Row, Bent-Over Transverse Row, Incline Dumbbell Row, Upright Row\ Glossary\ Resources\ Index\ Acknowledgments
