Wednesday 18th of November 2020
Personal Training

Rider fitness: Four exercises to spring in to March

We are delighted to introduce successful amateur jockey and fitness coach Hannah Henn who takes us through four exercises to help you get fit for the upcoming season.

Exercise 1: Mountain Climbers – Whole Body Exercise

Mountain climbers are a full body workout so by engaging most muscles in the body you are burning more calories in less time. They can be performed anywhere as they only require a space and your own body weight. They benefit muscular and cardiovascular fitness whilst also improving flexibility, blood circulation and overall strength.

1. Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms. Your body should be straight.

2. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can.


3. Return to the starting position and repeat with your left leg. Continue alternating for 30 seconds, as quickly as possible.

Exercise 2: Ab Crunches: Elbow to Knee 

The elbow-to-knee crunch is a core strengthening exercise that targets the lower abdominals and, more specifically, the obliques.

1. Stand tall with your elbows slightly bent and hands at your sides. 

2. Draw your right leg up while you twist your upper body and left elbow. 

3. Return to standing position.

4. Repeat alternating sides.

 

Exercise 3: Medicine Ball Sit Up: Core Exercise – Abs 

1.  Lie down on your back and place feet either, flat the floor or crosses, so that your knees are bent at a 90-degree angle. 

2. Hold a medicine ball with both hands against your chest. This is the starting position.

3. Begin exercise by performing a traditional sit-up. 

4. This is done by raising your torso into a sitting position. 

5. Pause, then slowly lower back down to starting position. Repeat 15 times for 3 rounds, 15 seconds rest between each round. 

Exercise 4: Long Lunge – Warm Down Stretch

Muscles Stretched: Hips, groin and thighs (hip flexors).

1. Position yourself with one leg forward and resting on the knee of the back leg.

2. Be sure that the front ankle is directly under the knee and that the trailing leg is straight out behind you.

3.You may use your hands on the ground to steady the body.

4. Gently lower the hips downward & forwards and hold that position.

5. Repeat on the other side.

Train with Hannah

Hannah provides individual sessions, which includes personally tailored fitness programmes, coupled with dietary advice and weekly group sessions specifically designed to work on the particular muscle groups required for all equestrian disciplines. 

The weekly classes are held every Thursday 7-8pm at Ben Case Racing. They consist of a fun workout involving circuit and high intensity interval training, to improve cardio-vascular endurance and strength. A horse equicizer is also available for use during sessions.

Follow The Fit Jockey Club on Facebook or contact Hannah on 07468 535211 to find out more.

Hannah at the Oakley Point to Point © timelightphotographic

 

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