The Rider's Fitness Program: 74 Exercises & 18 Workouts Specifically Designed for the Equestrian

Overview

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...

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Overview

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 riding experience.

Novice and weekend riders will appreciate the exercises designed to reduce aches and pains and prevent injuries. Returning riders will find that these workouts refresh their muscles' memory until they are up to speed again. And experts will discover new ways to hone their skills off the horse.

No matter where you stand on the riding spectrum, The Rider's Fitness Program will help you get in shape—physically, mentally, and emotionally.

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Editorial Reviews

From the Publisher
"...a comprehensive assortment of exercises to motivate any rider to get fit."

-Chronicle of the Horse

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Product Details

  • ISBN-13: 9781580175425
  • Publisher: Storey Books
  • Publication date: 11/15/2004
  • Pages: 224
  • Sales rank: 220,957
  • Product dimensions: 8.50 (w) x 10.88 (h) x 0.56 (d)

Meet the Author

Dianna R. Dennis is a full-time equestrian writer and lifelong rider. She has written for many equestrian magazines in the United States and abroad, including The Chronicle of the Horse and Equestrian (Horse Show) magazine.

A specialist in sports development and rehabilitation, Dr. Paul M. Juris has served as Kinesiologist Research Coordinator at Beth Israel Medical Center in New York City and as a consultant to numerous professional athletes and sports teams in the United States.

John J. McCully is a certified fitness professional and personal trainer. He co-founded Equestrian Fitness Company, which tailors fitness programs for individual riders.

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Table of Contents

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

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