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Essential Endurance Rider Fitness

Essential Endurance Rider Fitness: Quick Start Guide

Welcome, Athlete! (2:18)
Essential Program Overview (10:20)
Scheduling Your Workouts (3:52)
Using Your Workout Blueprints (2:12)
Home Gym Equipment List (0:35)
Using Your Home Gym Equipment (1:19)

Essential Endurance Rider Fitness: On Ramp Phase

Ride Meeting: On Ramp Phase (11:43)

On Ramp - Gym Workout 1

Chest Wall Stretch - Bent Elbow (0:27)
Kneeling Hip Flexor Stretch (1:05)
Straight-Leg Calf Stretch (0:52)
Seated Twist (0:55)
Tandem Stance (0:36)
Kneeling Plank (0:41)
"Y" Lower Trapezius Activation (0:44)
Bent-Over Air Rows (1:19)
Alternating Glutes Activation (2:20)
Chair-Supported Squats (1:53)
Nice Work, Athlete!

On Ramp - Gym Workout 2

Chest Doorway Stretch (0:34)
Active Wall Push Ankle Stretch (0:43)
Figure 4 Stretch (0:42)
Seated Forward Fold (0:33)
Single-Leg Balance (0:36)
Deep Core Marching (0:37)
Shoulder Rotations (1:06)
Bodyweight Romanian Deadlift (1:41)
Isometric Floor Cobras (1:13)
Glute Bridges (1:41)
Nice Work, Athlete!

On Ramp - Gym Workout 3

Chest Wall Stretch - 45-Degree Arm (0:42)
Standing Hip Flexor Stretch (0:56)
Bent-Leg Calf Stretch (0:57)
Figure 4 Supine Twist (1:03)
Heel-Toe Walk (0:35)
Kneeling Plank (0:41)
Prone Lower Traps Activation (1:07)
Scapular Pinches (1:19)
Alternating Glutes Activation (2:20)
Kneeling Stand-ups (0:48)
Nice Work, Athlete!

Essential Endurance Rider Fitness - Movement Quality Phase

Ride Meeting: Movement Quality Phase (11:43)

Movement Quality - Gym Workout 1

Chest Wall Stretch - Bent Elbow (0:27)
Kneeling Hip Flexor Stretch (1:05)
Straight-Leg Calf Stretch (0:52)
Figure 4 Supine Twist (1:03)
Tandem Stance with Calf Raise (1:12)
Deep Core Marching with Band (0:43)
Active Prone Y Raise (0:53)
Resistance Band Rows (1:09)
Stability Ball Squats (0:54)
Shoulder Rotations (1:06)
Nice Work, Athlete!

Movement Quality - Gym Workout 2

Chest Doorway Stretch (0:34)
Kneeling Hip Flexor Lean & Twist (0:45)
Active Wall Push Ankle Stretch (0:43)
Active Hamstring Stretch (1:09)
Single-Leg Balance with Calf Raise (0:44)
Kneeling Plank (0:41)
Banded Romanian Deadlift (1:14)
Isometric Floor Cobras (1:13)
Chair Touch-Downs (0:54)
Kneeling Stand-ups (0:48)
Nice Work, Athlete!

Movement Quality - Gym Workout 3

Chest Wall Stretch - 45-Degree Arm (0:42)
Standing Hip Flexor Stretch (0:56)
Bent-Leg Calf Stretch (0:57)
Figure 4 Stretch (0:42)
Heel-Toe Walk with Knee Lift (1:11)
Reverse Crunch with Hip Raise (0:48)
Prone Lower Traps Activation (1:07)
Banded Bent-Over Rows (0:58)
Glute Bridges (1:41)
Supine D2 Flexion (0:56)
Nice Work, Athlete!

Essential Endurance Rider Fitness: Muscle Balance Phase

Ride Meeting: Muscle Balance Phase (12:09)

Muscle Balance - Gym Workout 1

Foam Roller Overhead Stretch (1:28)
Kneeling Hip Flexor Lean & Twist (0:45)
Straight-Leg Calf Stretch (0:52)
Cow Face Stretch (1:23)
Single-Leg Balance with Calf Raise (0:44)
Kneeling Side Plank (0:42)
Active Prone Y Raise (0:53)
Banded Y Raises (1:19)
Frog Bridges (0:38)
Stability Ball Hip Abductions (0:44)
Nice Work, Athlete!

Muscle Balance - Gym Workout 2

90/90 Hip Flexor Stretch (2:19)
Combat Stretch (1:13)
Seated Twist (0:55)
Seated Forward Fold (0:33)
Single-Leg Balance on Yoga Mat (0:37)
Forearm Plank (0:44)
Single-Leg Romanian Deadlifts (1:37)
Stability Ball Prone Cobras (1:07)
Kneeling Stand-ups with Knee Raise (1:33)
Shoulder Rotations (1:06)
Nice Work, Athlete!

Muscle Balance - Gym Workout 3

Chest Doorway Stretch (0:34)
Standing Hip Flexor Stretch (0:56)
Bent-Leg Calf Stretch (0:57)
Figure 4 Supine Twist (1:03)
Single-Leg Reaches (0:59)
Bird Dogs (1:55)
Resistance Band Rows (1:09)
Bodyweight Stationary Lunges (1:36)
Resistance Band Lat Pulldowns (1:11)
Bodyweight Squats (1:17)
Nice Work, Athlete!

Essential Endurance Rider Fitness: Strength Endurance Phase

Ride Meeting: Strength Endurance Phase (8:23)

Strength Endurance - Gym Workout 1

Foam Roller Angels (0:55)
Active Pigeon (1:31)
Combat Stretch (1:13)
Active Hamstring Stretch (1:09)
Step-Up to Balance (1:32)
Deep Core Marching with Band (0:43)
Forearm Plank (0:44)
Resistance Band Rows (1:09)
Banded Y Iso Hold (0:48)
Bodyweight Stationary Lunges (1:36)
Nice Work, Athlete!

Strength Endurance - Gym Workout 2

Straight-Leg Calf Stretch (0:52)
Waiter's Bows (1:57)
90/90 Hip Flexor Stretch (2:19)
Cow Face Stretch (1:23)
Side Step-up to Balance (1:14)
Overhead Band Flys (0:55)
Side Plank with Hip Abduction (1:26)
Frog Bridges (0:38)
Single-Leg Romanian Deadlifts (1:37)
Hamstring Iso Hold (0:41)
Nice Work, Athlete!

Strength Endurance - Gym Workout 3

Chest Doorway Stretch (0:34)
Kneeling Hip Flexor Lean & Twist (0:45)
Combat Stretch (1:13)
Seated Twist (0:55)
Single-Leg Reaches (0:59)
Forearm Plank (0:44)
Banded Bent-Over Rows (0:58)
Isometric Floor Cobras (1:13)
Kneeling Stand-ups with Knee Raise (1:33)
Isometric Squat Hold (1:04)
Nice Work, Athlete!

Essential Endurance Rider Fitness: Gear Up Phase

Ride Meeting: Gear Up Phase (10:16)

Gear Up - Gym Workout 1

Foam Roller Overhead Stretch (1:28)
Half Lotus (0:58)
Doorway Active Crouch (0:52)
Figure 4 Stretch (0:42)
Side Step-up to Balance (1:14)
Stability Ball Kneeling Plank (0:47)
Stability Ball Wall Squats with Iso Hold (2:27)
Incline Pushups (1:28)
Overhead Band Flys (0:55)
Shoulder Rotations (1:06)
Nice Work, Athlete!

Gear Up - Gym Workout 2

Chest Doorway Stretch (0:34)
90/90 Hip Flexor Stretch (2:19)
Combat Stretch (1:13)
Waiter's Bows (1:57)
Step-Up to Balance (1:32)
Straight-Arm Plank (0:43)
Side Plank with Hip Abductions and Donkey Kicks (4:53)
Stability Ball Prone Cobras with Iso Hold (3:35)
Resistance Band Lat Pulldowns (1:11)
Nice Work, Athlete!

Gear Up - Gym Workout 3

Foam Roller Angels (0:55)
Active Pigeon (1:31)
Doorway Active Crouch (0:52)
Seated Forward Fold (0:33)
Pivot Step-up to Balance (1:04)
Kneeling Stability Ball Rollouts with Iso Hold (2:43)
Banded Scapular Pinch Hold (0:47)
Eccentric Step-Downs (1:25)
Hip Thrust with Iso Hold and Knee-up Stationary Lunge (4:21)
Nice Work, Athlete!

Essential Cardio Workouts

Essential Running Progression
Running Form (1:37)
Essential Rucking Progression
2-Leg Bounce (0:56)
1-Leg Bounce (0:53)
Standing Snapdown (1:32)
Half Squat Jumps (0:36)
Assisted Depth Jumps (0:47)
Horse Trailer Yoga (2:38)

Supple Rider Sessions

Self-Myofascial Release Routine (8:52)
Supple Rider Yoga 1 (17:57)

Rider Opt-In Exercises

Pre-Mounting 2-Leg Bounce (0:34)
Pre-Mounting Calf & Ankle Warmup (1:15)
Mounted "Y" Traps Activation (0:49)
Pre-Mounting 1-Leg Bounce (0:48)
Pre-Mounting Hip Opener (1:37)
Neutral Spine Finder (1:24)
Pre-Mounting Low Back Release (1:49)
Mounted Ankle & Calf Stretch (0:47)
Panel Mounts (1:31)
Assisted Mounting Block Depth Jumps (1:31)
Sustained 2-Point at Trot (0:41)
Mounting Block Hip Swings (1:00)
Depth Jump with Mini-Hop (1:37)
Emergency Dismount at Standstill (0:24)

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Nice Work, Athlete!

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