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

by Dennis, Dianna Robin; McCully, John J.; Juris, Paul M.; Kursinski, Anne

• ISBN13: 9781580175425
• ISBN10: 1580175422
• Format: Paperback
• Copyright: 2004-11-15
• Publisher: Storey Publishing, LLC

Summary

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.

Author Biography

Dianna Robin 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.

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

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.

Table of Contents

Foreword	ix
Introduction: The Program	1	(18)
Warming Up and Stretching	19	(22)
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
Internal Rotation with Elastic Resistance
Lower Trapezius
Extension with Elastic Resistance
Flexion with Elastic Resistance
Balance	41	(24)
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
Lower Body	65	(44)
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
Half-Seat Raise
Pelvic Tilt	109	(28)
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
Posture	137	(32)
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
Upper Body	169	(29)
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	198	(3)
Resources	201	(5)
Index	206	(7)
Acknowledgments	213