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45-Minute Rider Workout

Improve your riding out of the saddle! A workout customized to the needs of the equestrian athlete. Created by Jamie Shortz, Certified Chiropractic Sports Physician®, dressage trainer, and Grand Prix rider with a Masters in Sports Medicine.


Watch the video for each exercise for cues and tips for proper form.

I recommend 5-10 minutes of walking, jogging, or some other aerobic activity to warm up

before starting the workout.

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Circuit 1: Hip mobility and stability (2 sets)


1. Donkey kick (45 sec) to same-side hip flexor stretch (45 sec) – repeat on other side


2. Kickstand Single Leg Squats (45 sec each side)


3. Fire hydrants (45 sec each side)


4. Single leg deadlifts (45 sec each side)

Repeat for 2 sets total

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Circuit 2: Upper body posterior chain activation (2 sets)


1. Four-corner neck mobility (45 sec)


2. Plank rows, knees or feet (45 sec)


3. Bird dogs or supermans (45 sec)


4. Hands back pec stretch or reverse plank (45 sec)


Repeat for 2 sets total

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Circuit 3: Seat stabilizers, glute medius & core (2 sets)


1. Side shuffle (30 sec each direction)


2. Side bridge leg extended (30 sec each side) to Adductor stretch (45 sec)


3. Glute marches (45 sec – 1 min)


4. Hollow body reach backs (45 sec)


Repeat for 2 sets total

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Hip Mobility (2 sets)


1. 90-90 internal rotation lift (45 sec) to stretch (45 sec) – repeat on other side


2. Seated internal/external rotation (45 sec)


Repeat for 2 sets total

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For more content related to riding performance, follow along

on Instagram @pacificperformancechiro





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