RIDER FITNESS
WORKOUT 1

WARM UP

LYING THORACIC WINDMILLS
5 REPS EACH SIDE

Lay on side, knees together. Start with palms together and arms straight. Take a breath in and rotate your arm above your head and rotate your mid-back

SPIDERMANS
5 REPS EACH SIDE

Reach one leg up to the outside of the hand on the same side.
Position 1. Sink your hips low, stretching through the hip flexor at the front and hamstring at the back.
Position 2. Push knee out to side to stretch inner thigh
Position 3. Straighten front leg to stretch hamstring

CAT/COW
10 REPS

Start on all fours. Tuck your tailbone under and round spine. Then slowly reverse and arch spine. Repeat.

NEUTRAL SPINE

The position you want to begin in before you do most exercises. Tuck your hips to neutral, draw your lower abdominal muscles in, keep your ribcage down and set your shoulders back and down.

STRENGTH

SQUAT
3 x 10 REPS

Start in neutral spine. Tip your hips and sit, keeping knees out in line with middle toe. Lower until your thigh is parallel to floor or as comfortably as you can go. Drive up through feet to stand.

GLUTE BRIDGE
3 x 30-60 sec

Start laying on back. Tuck your hips and lift off the floor. Keep ribcage down and squeeze glutes. Raise and lower.

REVERSE LUNGE
3 x 10 EA

Start standing in neutral. Take a step back, with front foot balanced and back foot on your toe. Bend both knees to lower

PLANK UP DOWN
3 x 10

Either on an incline surface or flat on the floor start on your hands and toes or knees. Keep core engaged and spine neutral. Press up to your hands, then back down to your forearms.

BAND ROW
3 x 10

Hold a band and step into it to make an X shape. Hinge over and set your shoulders down and back, squeezing your shoulder blades together.

SUPERMANS
3 x 10

Lay face down on the floor. Keeping your spine as neutral as possible, squeeze your mid-back, keeping shoulders down and back.

CORE

Clams
2 X 30 sec ea

Lay on side with knees bent to 90 degrees. Keeping hips tucked and forwards, rotate hip out, using the side of the glutes.

ADDUCTOR RAISES
2 x 30 sec

Lay on side. Bring your top leg up and over, and hold on to keep it still. Raise your lower leg up, squeezing inner thigh. Avoid twisting your foot to get higher.

ALTERNATING ARM/LEG DEADBUGS
3 x 30 SECS

Lay on back. Tuck hips, draw core in and make sure ribcage is down. Either hold, or extend a diagonal arm/leg. Keep core engaged through movement, particularly below bellybutton.

PLANK HOLD
3 x 30 SEC

Can be done on knees or toes. Tuck hips, draw core in and relax shoulders. Breathe and engage core.

COOL DOWN STRETCHES

CHILD’S POSE
60 SEC

Stretches inner thigh (adductors) and lats. Breathe deep into your belly and ribcage

THREAD THE NEEDLE
30 sec ea

Stretches mid-back, thoracic spine, shoulder

HALF KNEELING HIP FLEXOR STRETCH
30 sec ea

Stretches hip flexors and can stretch quads

FROG ADDUCTOR STRETCH
30 sec x 2-3

Stretches inner thighs. Can also stretch calves

HAMSTRING STRETCH
30 sec ea

Stretches hamstring, can also stretch lower back

GLUTE FIGURE 4 STRETCH
30 sec ea

Stretches glutes

LYING SPINAL TWIST
30 sec ea

Stretches through spiral line of body. Chest, shoulder, thoracic spine, glutes can get a stretch.

CHEST STRETCH
30 sec ea

Stretches chest and shoulder