Exercises and stretches especially for horse riders

Personal trainer Matt Luxton is the creator of the
Equestrian Athlete Plan (EAP), a specially-designed
programme for riders that won him the title of ‘Most
Innovative Fitness Entrepreneur 2012′. You can buy the
full eight-week EAP, including the ‘Hot to Trot’ Nutritional
Plan, for £23.99 at www.theequestrianathleteplan.com.

WORKOUT (15 minutes)

Take three exercises – in this example, standing sprints, rotational woodchops and recline pulls. Do 10 of each, then rest for 30 seconds before moving on to the next. Repeat this cycle three to five times.

Standing sprints

Quite simply running on the spot. Make sure you raise your knees as high as you can and as fast as you can. Keep your upper body upright, and shoulders back and pushed down for good posture.

Rotational wood chop

Stand with feet shoulder-width apart. Elbows soft, hands in line
with sternum, clasped loosely. Pivot your upper body 90 degrees with your outside leg, keeping your inside leg planted (as below). Now rotate 180 degrees and engage your core.

WORKOUT

Recline pulls 

Using a towel or length of material, wrap it around a static object. Stand with feet hip width apart, ends of the towel in each hand. Lean back with your hips high and your gluteals (bottom muscles) engaged. Pull yourself up, concentrate on the shoulder blades squeezing together. Keep your elbows tucked in. Lower yourself down so your elbows straighten, but make sure your gluteals stay squeezed and hips stay up.

Stretching (5-10 minutes)

Find a support to lean against. Keep your hands shoulder width apart and arms outstretched. Lean forwards keeping your back straight. Bend one leg at the knee and move the other behind it stretching out the calf and hamstring. Hold for 20 seconds, repeat with the other leg.

You should stretch your arms and your legs

1 Find a support to lean against. Keep your hands shoulder width apart and arms outstretched. Lean forwards keeping your back straight. Bend one leg at the knee and move the other behind it stretching out the calf and hamstring. Hold for 30 seconds, repeat with the other leg.

2 Stand up straight and take one of your arms horizontally across your chest. Hold your arm close towards your body, and with your free arm increase the stretch by supporting it just above the elbow. Hold the stretch for 30 seconds and then repeat with the other arm.