Ultimate Exercise Routines for Riders

by Laura Crump Anderson

Overview

Eight equestrian-specific workouts to suit any rider's body, age, ability, and schedule.It is no secret that riders often neglect their own needs in order to ensure their horses' are met. Countless dollars go toward massages, chiropractic work, and various other therapies that keep our equines comfortable and performing their best. We carefully schedule their training programs to achieve peak fitness at just the right time, and we juggle our personal lives

Product Details

ISBN-13:	9781646010776
Publisher:	Trafalgar Square
Publication date:	11/04/2025
Sold by:	OPEN ROAD INTEGRATED - EBKS
Format:	eBook
Pages:	176
File size:	38 MB
Note:	This product may take a few minutes to download.

About the Author

Laura Crump Anderson is a lifelong equestrian who realized from an early age the importance of recognizing and caring for riders' bodies as athletes, as we do for our horses. Anderson found herself with a chronic overtraining injury to her spine without ever having set foot in a gym. Through physical therapy, she was able to continue riding and caring for her horses. This inspired her to get her degree in Kinesiology with a concentration in Exercise Science. Anderson is an American College of Sports Medicine Certified Personal Trainer and has completed a 200-Hour Yoga Teacher Training with Yoga Alliance. She founded Hidden Heights Fitness in Lovettsville, Virginia, and has worked with equestrian athletes of all ages and levels—from weekend warriors to former Olympians in the disciplines of dressage, eventing, and show jumping. Her favorite thing to do is help riders discover the strength to communicate better than they ever thought possible, or—if starting again or starting over—get back to where they once were.

Table of Contents

Preface ix

Exercise Routine Models xi

Introduction 1

Get Fit and Stay Fit for the Sport You Love 1

The Costs of Poor Rider Fitness 2

Lack of Fitness Holds You Back from Reaching Your Full Potential 4

The Four Pillars of Rider Fitness 5

Make Fitness a Priority 10

Part 1 What to Know Before You Begin Your Rider Fitness Program 11

1 The First Pillar of Rider Fitness: Riding 12

2 The Second Pillar of Rider Fitness: Strength Training 18

3 The Third Pillar of Rider Fitness: Stretching 26

4 The Fourth Pillar of Rider Fitness: Rest and Recovery 33

5 Setting Yourself Up for Success 41

Program Building Blocks 42

Schedule Your Fitness Program Around Your Horses 44

Pick a Routine and Stick with It 45

Time Management 46

Special Considerations 47

Dealing with Setbacks 53

Part 2 8 Rider Exercise Routines 55

Routine 1 Full Body 56

Jumping Jacks 56

Curtsy Squat 57

Lunge 58

Quadriped/Bird Dog 60

Side Lying Abduction 62

Tricep Dips 63

V-Up 64

Lizard Pose Stretch 65

Routine 2 Full Body 66

Alternating Sit-Up 66

Bridge with Leg Lifts 68

Clamshell 70

Reverse Lunge with Lateral Extension 71

Lateral Low Lunge 72

Body Saw 73

Superman 74

Butterfly 75

Routine 3 Full Body 76

Narrow-Leg Squat 76

Wide-Leg Squat 78

Knee Push-Up 79

Fire Hydrants 80

Scissor Kicks 81

Bridge 82

Bicycle Crunch 83

Tricep Dips 84

Frog Stretch 85

Routine 4 Full Body 86

Bridge with Arm Lift 86

Cat-Cow 88

Downward Dog with Pawing 89

Reverse Lunge with Lateral Extension 90

Tempo Body Weight Squat 91

Push-Up 92

Plank 93

Leg Lifts 94

Reclined Butterfly 95

Routine 5 Full Body 96

Butt Kicks 96

Twisted Knee Raise 97

Front Plank 98

Knee-Pull Plank 99

Thigh Rock Back 100

Kneeling Side Kick 101

Double-Leg Ab Press 102

Reclined Pigeon 103

Routine 6 Pregnancy 104

Windmills 104

Marching Crunch 106

Squat with Abduction 108

Bent-Over Fly 110

Shoulder Press 111

Standing Row with Tricep Extension 112

Wall Push-Up 114

Arm Stretch 115

Routine 7 Upper Body 116

Arm Circles 116

Twist 118

Side Bend 119

Tricep Extensions 120

Shoulder Press 121

Elbow Press 122

Pec Press 123

Elbow Pulls 124

Broken Wing 125

Routine 8 Lower Body 126

Lunge 126

Tempo Body Weight Squat 128

Standing Abduction 129

Side-Lying Adduction 130

Straight Leg Glute Bridge 132

Active Butterfly 134

Wide Leg Up the Wall 135

Part 3 2 Yin Yoga Routines 136

Routine 1 Full Body 137

Sphinx 137

Twisted Roots 138

Reclined Butterfly 140

Child's Pose 141

Bolster Under Glutes 142

Supported Fish 143

Routine 2 Full Body 144

Banana 144

Cypress Knees 146

Supine Pigeon 147

Butterfly 149

Mermaid Twist 150

Supported Fish 152

Conclusion 153

About the Author 157

Acknowledgments 159

Index 161

Editorial Reviews

The exercises in the workout routines have helpful visual guides and easy-to-understand instructions. There's even a section for workout routines for pregnant riders. There's enough here for any rider to find comfort and a challenge in an exercise routine they can tailor to their own needs.” —Heels Down

“The author’s experience and qualifications in physical therapy are impeccable and reading the book and utilizing it as a reference a great way to enjoy having a personal trainer at your side. …Anderson has cleverly constructed a book that both explains why we should do what and then offers eight fitness routines and two stretching routines. Give it a go. It’s easier to accomplish than you might think, and the rewards are excellent.” —Catskill Horse Magazine

“I’m the kind of person this book was written for. A serious rider, I know how important it is to be strong and supple, but I don’t want to spend the money or time to take a formal exercise class. This book has clear, easy-to-follow instructions and color photographs illustrating the exercises, making it easy for me to do a few exercises or stretches and get a quick workout in without any driving or special equipment.“ —Colorado Horse Source

From the Publisher