This article has appeared previously with Equestrian Life. To see what is in our latest issue, please click here.

WEEK 2

I hope you all had a go at the core exercises from last week, continue to use them in your training and begin to build yourself some great workouts with them and the exercises in the coming weeks.

This week I will focus on some simple Leg Conditioning, a place to start that we will build on.

Leg muscles are by far the biggest in the body and the most important when it comes to movement, stability and power generation. Aside from the fact that maintaining your leg strength and mobility will improve your ability to be more effective and accurate as a rider, it will keep your legs carrying you well into your advanced years. Like all joints the hips knees and ankles are supported by the surrounding muscles, unfortunately they are also the most commonly injured joints. It’s most common that leg injuries are the result of ligament or tendon tears, but these can be hopefully prevented by conditioning the supporting muscles.

Following are some exercises that will improve the strength of your hamstrings, quads, glutes and calves 

Correct squat technique is an absolute must in all squatting exercises – so remember when squatting to 

• Keep your heels on the ground, do not lift your heel to get down further in  a squat, stop at the point where your heels want to lift, as you progress you will form a deeper squat
• Keep your head and chest up and shoulders back, your lower back will usually  naturally have the correct natural curve, however if you round your shoulders and sink your chest, you will not maintain correct alignment.
• You must hinge at the hips as you begin the squat poking your butt back and out as if you were going to sit, maintain a slightly arched lower back.
• SQUATS WITH POOR FORM CAN CAUSE INJURY…but they are possibly the best and most functional exercise you will ever do

Bench Squat 

Position a low bench or chair behind you, stand facing away from the bench leaving enough space so you can squat keeping your GOOD FORM with your arms out in front of you at shoulder height squat down till your backside just taps the bench then return to standing (progression Dumb Bell in each hand)

Lunge with Leg on Bench 

Position a bench or chair behind you, stand facing away from the bench, place one foot up on the bench stand away from the bench with enough room to lunge dropping the knee of the leg on the bench towards the floor. Maintain balance with your chest up, keeping the foot on the floor, flat to the floor (progression Dum Bell in each hand) alternate legs

Sumo Squat 

(Just like it sounds stand like a sumo wrestler)

Standing legs wide and toes turned slightly out, remembering your GOOD SQUAT TECHNIQUE squat down till your legs are parallel with the floor. Squatting in this way will employ more muscles in the inside of the thigh (progression a Dum Bell in both hands held in front)

Step Up Knee Up 

Facing a bench or step, step up with one leg and bring the second leg through and up in front of you, hold at hip height for 2 sec and lower back to ground. Perform movement slowly and with control maintaining your balance. Alternate legs (Progression Dum Bell in each hand)

Step Up Kick Back 

Facing a bench or step, step up with one leg bring the second leg up and kick it back behind you and hold. Kick the rear leg back without bent knee, keeping upper body and chest up contracting your glutes and hamstrings. Alternate legs. (Progression Dum Bell in each hand)

You can easily add these exercises to your existing program or on the days you run use a step or bench in the park or at home. 2-3 sets of 10-12 reps twice a week. Focus on your balance and stability, performing exercises with control.

Till next time. Train Hard. Eat Well. Rest.

Follow Tiffany on Facebook by clicking here and if you have any questions email her total_fitness_solutions@hotmail.com