Essential Endurance Rider Fitness: Quick Start Guide
Essential Endurance Rider Fitness: On Ramp Phase
On Ramp - Gym Workout 1
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Chest Wall Stretch - Bent Elbow (0:27)
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Kneeling Hip Flexor Stretch (1:05)
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Straight-Leg Calf Stretch (0:52)
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Seated Twist (0:55)
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Tandem Stance (0:36)
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Kneeling Plank (0:41)
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"Y" Lower Trapezius Activation (0:44)
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Bent-Over Air Rows (1:19)
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Alternating Glutes Activation (2:20)
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Chair-Supported Squats (1:53)
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Nice Work, Athlete!
On Ramp - Gym Workout 2
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Chest Doorway Stretch (0:34)
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Active Wall Push Ankle Stretch (0:43)
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Figure 4 Stretch (0:42)
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Seated Forward Fold (0:33)
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Single-Leg Balance (0:36)
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Deep Core Marching (0:37)
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Shoulder Rotations (1:06)
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Bodyweight Romanian Deadlift (1:41)
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Isometric Floor Cobras (1:13)
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Glute Bridges (1:41)
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Nice Work, Athlete!
On Ramp - Gym Workout 3
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Chest Wall Stretch - 45-Degree Arm (0:42)
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Standing Hip Flexor Stretch (0:56)
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Bent-Leg Calf Stretch (0:57)
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Figure 4 Supine Twist (1:03)
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Heel-Toe Walk (0:35)
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Kneeling Plank (0:41)
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Prone Lower Traps Activation (1:07)
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Scapular Pinches (1:19)
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Alternating Glutes Activation (2:20)
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Kneeling Stand-ups (0:48)
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Nice Work, Athlete!
Essential Endurance Rider Fitness - Movement Quality Phase
Movement Quality - Gym Workout 1
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Chest Wall Stretch - Bent Elbow (0:27)
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Kneeling Hip Flexor Stretch (1:05)
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Straight-Leg Calf Stretch (0:52)
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Figure 4 Supine Twist (1:03)
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Tandem Stance with Calf Raise (1:12)
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Deep Core Marching with Band (0:43)
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Active Prone Y Raise (0:53)
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Resistance Band Rows (1:09)
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Stability Ball Squats (0:54)
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Shoulder Rotations (1:06)
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Nice Work, Athlete!
Movement Quality - Gym Workout 2
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Chest Doorway Stretch (0:34)
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Kneeling Hip Flexor Lean & Twist (0:45)
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Active Wall Push Ankle Stretch (0:43)
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Active Hamstring Stretch (1:09)
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Single-Leg Balance with Calf Raise (0:44)
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Kneeling Plank (0:41)
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Banded Romanian Deadlift (1:14)
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Isometric Floor Cobras (1:13)
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Chair Touch-Downs (0:54)
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Kneeling Stand-ups (0:48)
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Nice Work, Athlete!
Movement Quality - Gym Workout 3
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Chest Wall Stretch - 45-Degree Arm (0:42)
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Standing Hip Flexor Stretch (0:56)
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Bent-Leg Calf Stretch (0:57)
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Figure 4 Stretch (0:42)
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Heel-Toe Walk with Knee Lift (1:11)
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Reverse Crunch with Hip Raise (0:48)
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Prone Lower Traps Activation (1:07)
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Banded Bent-Over Rows (0:58)
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Glute Bridges (1:41)
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Supine D2 Flexion (0:56)
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Nice Work, Athlete!
Essential Endurance Rider Fitness: Muscle Balance Phase
Muscle Balance - Gym Workout 1
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Foam Roller Overhead Stretch (1:28)
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Kneeling Hip Flexor Lean & Twist (0:45)
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Straight-Leg Calf Stretch (0:52)
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Cow Face Stretch (1:23)
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Single-Leg Balance with Calf Raise (0:44)
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Kneeling Side Plank (0:42)
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Active Prone Y Raise (0:53)
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Banded Y Raises (1:19)
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Frog Bridges (0:38)
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Stability Ball Hip Abductions (0:44)
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Nice Work, Athlete!
Muscle Balance - Gym Workout 2
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90/90 Hip Flexor Stretch (2:19)
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Combat Stretch (1:13)
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Seated Twist (0:55)
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Seated Forward Fold (0:33)
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Single-Leg Balance on Yoga Mat (0:37)
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Forearm Plank (0:44)
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Single-Leg Romanian Deadlifts (1:37)
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Stability Ball Prone Cobras (1:07)
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Kneeling Stand-ups with Knee Raise (1:33)
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Shoulder Rotations (1:06)
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Nice Work, Athlete!
Muscle Balance - Gym Workout 3
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Chest Doorway Stretch (0:34)
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Standing Hip Flexor Stretch (0:56)
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Bent-Leg Calf Stretch (0:57)
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Figure 4 Supine Twist (1:03)
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Single-Leg Reaches (0:59)
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Bird Dogs (1:55)
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Resistance Band Rows (1:09)
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Bodyweight Stationary Lunges (1:36)
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Resistance Band Lat Pulldowns (1:11)
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Bodyweight Squats (1:17)
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Nice Work, Athlete!
Essential Endurance Rider Fitness: Strength Endurance Phase
Strength Endurance - Gym Workout 1
Strength Endurance - Gym Workout 2
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Straight-Leg Calf Stretch (0:52)
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Waiter's Bows (1:57)
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90/90 Hip Flexor Stretch (2:19)
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Cow Face Stretch (1:23)
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Side Step-up to Balance (1:14)
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Overhead Band Flys (0:55)
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Side Plank with Hip Abduction (1:26)
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Frog Bridges (0:38)
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Single-Leg Romanian Deadlifts (1:37)
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Hamstring Iso Hold (0:41)
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Nice Work, Athlete!
Strength Endurance - Gym Workout 3
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Chest Doorway Stretch (0:34)
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Kneeling Hip Flexor Lean & Twist (0:45)
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Combat Stretch (1:13)
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Seated Twist (0:55)
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Single-Leg Reaches (0:59)
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Forearm Plank (0:44)
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Banded Bent-Over Rows (0:58)
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Isometric Floor Cobras (1:13)
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Kneeling Stand-ups with Knee Raise (1:33)
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Isometric Squat Hold (1:04)
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Nice Work, Athlete!
Essential Endurance Rider Fitness: Gear Up Phase
Gear Up - Gym Workout 1
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Foam Roller Overhead Stretch (1:28)
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Half Lotus (0:58)
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Doorway Active Crouch (0:52)
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Figure 4 Stretch (0:42)
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Side Step-up to Balance (1:14)
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Stability Ball Kneeling Plank (0:47)
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Stability Ball Wall Squats with Iso Hold (2:27)
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Incline Pushups (1:28)
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Overhead Band Flys (0:55)
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Shoulder Rotations (1:06)
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Nice Work, Athlete!
Gear Up - Gym Workout 2
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Chest Doorway Stretch (0:34)
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90/90 Hip Flexor Stretch (2:19)
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Combat Stretch (1:13)
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Waiter's Bows (1:57)
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Step-Up to Balance (1:32)
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Straight-Arm Plank (0:43)
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Side Plank with Hip Abductions and Donkey Kicks (4:53)
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Stability Ball Prone Cobras with Iso Hold (3:35)
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Resistance Band Lat Pulldowns (1:11)
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Nice Work, Athlete!
Gear Up - Gym Workout 3
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Foam Roller Angels (0:55)
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Active Pigeon (1:31)
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Doorway Active Crouch (0:52)
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Seated Forward Fold (0:33)
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Pivot Step-up to Balance (1:04)
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Kneeling Stability Ball Rollouts with Iso Hold (2:43)
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Banded Scapular Pinch Hold (0:47)
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Eccentric Step-Downs (1:25)
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Hip Thrust with Iso Hold and Knee-up Stationary Lunge (4:21)
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Nice Work, Athlete!
Essential Cardio Workouts
Supple Rider Sessions
Rider Opt-In Exercises
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Pre-Mounting 2-Leg Bounce (0:34)
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Pre-Mounting Calf & Ankle Warmup (1:15)
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Mounted "Y" Traps Activation (0:49)
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Pre-Mounting 1-Leg Bounce (0:48)
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Pre-Mounting Hip Opener (1:37)
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Neutral Spine Finder (1:24)
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Pre-Mounting Low Back Release (1:49)
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Mounted Ankle & Calf Stretch (0:47)
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Panel Mounts (1:31)
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Assisted Mounting Block Depth Jumps (1:31)
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Sustained 2-Point at Trot (0:41)
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Mounting Block Hip Swings (1:00)
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Depth Jump with Mini-Hop (1:37)
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Emergency Dismount at Standstill (0:24)
