Thursday, May 11, 2017

|| Leg & Glute Workout ||



As equestrians we know our horses don't do all the the work.
We work hard! Riding takes a lot of strength and feel. Feel can only be developed in the saddle or by spending time with horses. But strength, strength can be built anywhere. You can workout at home, at the gym, even at the barn!

No matter where you choose to workout it is vital that you consistently strength train in order to gain and maintain precious riding muscle. Our legs are our driving aids. It is essential that they are strong and controlled enough to be effective in the saddle. Don't get me wrong, there is no practice like riding. But getting them strong and controlled through strength training is going to catapult your riding practice to the next level!

Strength training can reduce a lot of slip ups under saddle!

The workout I'm showing you today is a very effective balanced leg and glute routine. It stays in a higher rep range to get your heart pumping and burn some extra calories which will help you trim up and lower your overall body fat percentage over time.

I made sure to keep it simple and only use basic exercises that you can easily find tutorials for online. Don't forget to rest in between each set and each exercise otherwise you won't be able to get through it.

*Squats*

You'll start out with just a plain barbell, no added weight and warm up with 12 reps.
Remember a** to grass! Don't stop half way, squat as deep as you can! 

Then add some weight and do 10 reps.
Make sure your weights are heavy enough that you can't do more than 12 but that you can still squat deep.

Then add 5lbs and do 9 reps.

Add 5 more pounds and do 8.

5 more for 7.

And 5 more for 6.

**Stiff Legged Deadlifts**

These are done with a slight bend in the knee. You'll mainly fold at the hips like you do in a two-point position.
You're already warmed up so this time you'll start off with some weight and do 12 reps.
Remember something challenging that you can't do more than 12 reps with. It's ok if you don't get it perfect the first time, adjust as needed.

Add a little weight and do 11 reps

Add a little more weight and do 10 reps.

Continue this till you get to 6 reps on your 6th set.

***Calf Raises***

For these just do something very challenging for 12 reps and do up to 12 reps for 6 sets. Add weight if you can do more than 12.
For these I find it helpful to put a 25lb plate on the ground and put the ball of my feet on it much like you do in the stirrups.

****Leg Curls****

Same concept as before. Start out with a challenging weight for 12 reps. Then gradually add more weight until your doing 6 reps on your 6th set to finish the exercise.

*****Glute Bridges*****

For these just choose a challenging weight and do 6 sets of 10-12 reps.

You should feel the blood pumping in all those muscles and you will be very sore tomorrow!
Personally I get sore from this routine for about 4 days.

If you need a cheat sheet to download here you go ;)



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