I suggest you an example of a bodyweight training program, ideal for riders, which is divided into two distinct sessions. Each session includes a warm-up, a main circuit to be repeated several times and a final cool-down. Here are the details.
Seat 1: Strength and stability
Warm-up (5-10 minutes): Start with a warm-up that includes general stretching, joint mobility exercises, and muscle activation. These prepare the body for training by reducing the risk of injury.
Circuit (to be repeated 5 times): Perform the following circuit, resting 20 seconds between each exercise and 2 minutes at the end of each lap.
1. Bodyweight squats – 15 repetitions Strengthens legs and buttocks, improving stability in the saddle.
2. Bird-Dog – 10 repetitions per side Fundamental exercise for core stability and balance control.
3. Push-Ups – 12 repetitions (possibility to perform them on the knees) Works on the pectorals, shoulders and triceps, contributing to an upright posture while mounting.
4. Glute Bridge on one leg – 10 repetitions per side Focused on the strength of the buttocks and lumbar area, which are essential for absorbing stress in the saddle.
5. Plank – 35 seconds A must-have to train your core, improve endurance and prevent back pain.
Cool-down (5-10 minutes): Finish with a moderate-paced walk followed by stretching, focusing on the areas that feel most fatigued.
Seat 2: Resistance and mobility
Warm-up (5-10 minutes): Repeat the warm-up phase of the previous session, adapting the exercises to your needs.
Circuit (to be repeated 5 times): Again, perform the circuit, respecting the recovery times between the exercises and at the end of each lap.
1. Buttock Bridge – 15 reps Strengthens the buttocks and the back of the legs, increasing pelvic stability.
2. Superman – 12 reps Perfect for working on the lower back and core stability.
3. Push-Up – 12 repetitions (with the possibility of performing them on the knees) Repeat the exercise of session 1, possibly increasing the number of repetitions to
challenge the muscles.
4. Step-Up on Raise – 10 reps per side Improve leg strength and coordination by simulating the movements required to maintain balance in the saddle.
5. Side Plank – 25 seconds per side Excellent exercise to strengthen the oblique abdominals and improve lateral stability.
Cool-down (5-10 minutes): End the session with a leisurely walk, followed by stretching exercises to promote muscle recovery.
This bodyweight training program is designed to complement the specific preparation of the rider, aiming at an overall improvement of the physical skills necessary for horseback riding.
Consistency in performing these exercises will help not only improve performance in competition, but also prevent common injuries that can affect those who practice this high-
impact sport.
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