EQUESTRIAN ATHLETE FITNESS365 WORKOUTS: MODULE 5 “Resisting Rotation” Workout Schedule Resistance Pilates/Yoga Metabolic Cardio/Restorative Conditioning Monday Resistance 9 Optional: Hill Sprints: Find a 50- 75 m (150-200 ft) on a 10-20% incline. Sprint up, walk down 12 times. Tuesday Pilates #5 Wednesday Metabolic Body Mobilization Conditioning 5 Drills – Hip distraction Thursday Resistance 10 15-25 minutes yoga (pick your programs) Friday Metabolic Body Mobilization Conditioning 7 Drills – Shoulder ER, Spiderman lunges Saturday 15-25 minutes 30-60 minute yoga (pick your leisure walk or low programs) intensity barn work Sunday 30-60 minute leisure walk or low intensity barn work Complete the Fitness Tests the first week of each module. Track your results and see how you improve over time. Commit to being consistent and you’ll get stronger! EAF365 Module 5 , Page | 1 Fitness challenges Complete these challenges the first week of each module in the Equestrian Athlete program. Track your scores and celebrate progress! When you do the exercises, go to muscle failure. This means you cannot do another complete repetition or hold the pose for any longer. Wall Squat How to do it: Stand with your back to a smooth wall with your feet at shoulder width and about one foot away from the wall. Keep your back firmly against the wall and slowly slide down the wall until your knees and hips are both at 90-degree angles. Make sure that your knees track over your toes. Hold this position until start to slide down and cannot maintain proper form. Many people say they can hold a longer wall squat but aren’t squatting deep enough. Get down! Why we care: The wall squat is a good measure of lower-body strength. It mainly measures the strength of the quadriceps, but the glutes and hamstrings also come into play. What to record: Length of time held. The following chart gives a rough idea of the length of hold reflects fitness level. Time is listed in seconds. Poor Below Avg. Average Above Avg. Good Excellent Men <25 25-30 30-34 34-39 39-45 >45 Women <20 20-24 24-28 28-33 33-39 >39 These numbers are for people approximately 35 years old. For every ten-year block above 35, subtract 5 seconds from the target. Push-ups How to do it: Start in a plank position with your hands just outside of and below your shoulders. You can turn your hands in or out slightly for comfort. Your feet can be any width apart out to shoulder width. In general, the wider, the more stable you will be. As you advance, narrow your feet. For additional resistance, place your feet on a step, weight bench, chair, etc. Keeping your body straight (core and butt tight), smoothly lower yourself until your elbows are at least 90 degrees. For maximum intensity, go until your chest touches the floor (do not rest on the floor). Your elbows should be close to your body. Push up with your chest muscles until your arms are straight again. To modify the pushup, put your hands on a raised surface such as a weight bench, or even the steps of a staircase. Do not do the pushup from your knees. Why we care: The pushup is basically the ultimate do-anywhere upper-body exercise, and develops the muscles of the chest, shoulders, and arms. In addition, proper form engages the core and lower body. What to record: Position and number repetitions completed. EAF365 Module 5 , Page | 2 Resistance Workout 9: Lower Body Click the link for exercise example. Equipment: Medium to heavy dumbbells Warm up first. Perform 3 sets per Exercise. Rest 15-30 seconds between sets. 4-way lunges, 8-10 repetitions Hold a dumbbell in goblet position. Do a side lunge to the left, followed by a rear lunge with the left leg. Repeat with the right leg. That is one repetition. *If goblet position is too difficult, use light dumbbells held at the hips. Alternating single dumbbell deadlifts, 8-10 repetitions Stand with your feet shoulder-width with a dumbbell between your feet. Keeping your back straight, squat down deeply, grasp the dumbbell and stand up. Squat down and place the dumbbell back on the floor. Stand up and repeat with the other hand. Left + right = 1 repetition Romanian deadlift, 10-12 repetitions Goblet squats onto toes, 10-12 repetitions Do a regular goblet squat, but at the top of the squat, raise up onto your toes. Lower to flat feet and repeat. Try to do this movement in as controlled a manner and as smoothly and balanced as possible. Do the above workout, and as a finishing exercise, perform: Unweighted squats: 5 minutes of as many as you can with good form. If your form begins to break down, rest for a bit and start again. EAF365 Module 5 , Page | 3 Resistance Workout 10: Upper Body Click the link for exercise example. Equipment: Light, medium, and heavy dumbbells Warm up first. Do each circuit 3 times before moving onto next circuit. Rest 30-60 seconds between sets. Superset #1 Standing overhead dumbbell press, 8-10 repetitions (light-medium dumbbell) Bent-over dumbbell rows,, 8-10 repetitions with medium-heavy dumbbells. -Try to keep your elbows close to your torso and pull them behind your back at the top of the movement. Superset #2 Dumbbell flyes (can do on the floor if no bench), 8-10 repetitions Tricep extensions, 8-10 repetitions Superset #3 Arnold Press, 8-10 repetitions Dumbbell hammer curls, 8-10 repetitions Superset #4 Plank jumping jacks, 30 seconds (can take out the jump if needed) Side plank, 30 second holds each side EAF365 Module 5 , Page | 4 Metabolic Conditioning 5 Pick an exercise from each group. Perform group A x 1 minute, B x 1 minute, C x 1 minute, D x 1 minute. Repeat 5 times for a total of 20 minutes. Rest 30 seconds between sets. Push yourself hard so you must take short rest breaks. If you aren’t resting, you aren’t working hard enough. Group A: Mobility Group B: Unilateral Jump squats Step ups onto bench, alternating legs Split jump squats Single leg step down from bench Burpees Alternating overhead press New jacks Bulgarian split squat Box jumps Single leg deadlift Mogul jumps Jump Rope Group C: Core Group D: Bilateral Renegade row Overhead shoulder press Plank on hands with alternate leg lifts Hip Thrusters Mountain climbers Bridging with feet elevated on box/bench Medicine Ball Toss Bent over dumbbell row Push-ups (standard or elevated) Body weight squat Prone step off on swiss ball Bent over dumbbell fly Swiss ball pikes Side lunges Kettlebell or dumbbell swing Kettlebell or dumbbell single-arm clean EAF365 Module 5 , Page | 5 Metabolic Conditioning 7 This is a great cardio workout. Here is a full length video you can follow along to for this workout. Equipment: Timer, yoga mat Perform each exercise for 20 seconds, then rest for 10 seconds. Repeat each exercise 6 times before moving to next exercise. Mountain climbers Plank Jumping Jacks Up & Over Kicks (alternate right and left) Squat jumps Lunge pulses (alternate right and left) Wall squats EAF365 Module 5 , Page | 6 Pilates Each month there is a Pilates workout designed for riders taught by Tracey Bish. Tracey is a Pilates instructor and rider. She’s created a Pilates series that builds on itself. Each month you’ll receive the next workout in the series. Click HERE for the workout. Enjoy! Yoga Kaelyn Rogers is an amazing athlete, occupational therapist, and yoga instructor. She has designed short, focused yoga workouts with the equestrian in mind. I asked Kaelyn to create some workouts that focused on core and posterior chain strength, and also hip and thoracic spine flexibility. Wow! She created some great routines. Please feel free to modify them as needed based on your flexibility and strength. You can do these short routines individually or put all three together for a longer workout. Yoga 1: Stretching & Relaxation (14:17) Yoga 2: Leg & Balance Work (16:44) Yoga 3: Core & Stability (11:31) Yoga 4: Heart Openers (15:44) Yoga 5: Core (16:08) Yoga 6: Forward Folds (11:24) Yoga 7: Seated Warm Up (13:16) Yoga 8: Balance (15:37) EAF365 Module 5 , Page | 7 Body Mobilization This month’s drills continue to work on shoulder external rotation, hip distraction, and thoracic mobilization. All these areas often get tight in riders. These drills should start to feel familiar by now. They are great ones to include in your program. Shoulder External Rotation Drill Spiderman Lunge with Thoracic Rotation Hip Distraction Consistency beats Perfection. Do something for your fitness almost every day. To the horses, EAF365 Module 5 , Page | 8 .