AUGUST 2021 THE RIDER /43 Fitness for Riders:


Smart Hacks for Fitness Gains - Summer Edition Exercise Routine


priorities typically lead to workouts with a mix of exercises for core, shoul- ders and upper back, and thighs, not counting stretching. Examples from a recent client workout plan include: bridge on the floor with a ball roll, reverse (back- step) lunges with forward reach holding weights, wall sit with ball, and various other exercises and stretches. The client had been


By Dr. Heather Sansom Traditionally I com-


bine the July/August Equifitt


rider fitness


newsletter with a tip specifically oriented to beating the heat in the Northern Hemisphere summer. This month’s tip comes from client input (as they so often do), namely the challenge to be efficient with very limited time. At this time of year


many Equifitt clients and riding friends are training early in the morning to avoid the heat. Some


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train later. Either way, those cooler hours of the day have become a pre- mium with the activities a rider is trying to use them for, competing with one another. Plus, in many areas equestrian competition has been re- suming, adding to the great summer dash to profit from the long day- light hours in the North- ern Hemisphere. What it adds up to, is clients that want more efficiency out of shorter workouts, and who are mindful of the overall energy drain of


the hot weather. If that’s you- this tip is for you. Rather that introduce


specific exercises this month, our discussion is about exercise stacking. Let’s say that you have 6- 8 core and strength exer- cises you are trying to fit into your workout. A typ- ically rider workout that I design will always focus on functional movement and core strength, then joint strength. Three key areas that I have found important regardless of rider discipline include the rider’s back strength


and support, hip strength and mobility, and shoul- der strength for postural integrity and injury pre- vention working around the horses or farm. These


doing them in an order that made sense from the point of view of equip- ment in use, but had reached a number of rep- etitions (about 20 for each) that was no longer challenging her in the same way they had. In addition, her desire to push her fitness a little more was in a bit of a conflict with her simulta- neous need to slow down: mentally, physi- cally. She had a need to work on the ‘off switch’ in her brain that she needs when she’s riding to switch more effec- tively between work and rest phases in the ride.


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