Riders require upper body strength to control the horse and the swing, core control & back stability for balance and lower body strength for steadiness in the saddle.
Chukka Wellness has created a basic fitness programme for the readers of Townsend Outfitters aimed to improve muscle tone and overall strength of your body. All you need is a resistance band!
Arms and Shoulders
- Banded Bicep Curl into shoulder press
Stand up straight with your core muscles tucked in and have a slight bend in the knees. Hold the band in one hand and stand on the other end to create some resistance. Keeping your elbows tucked in, curl your forearm up to your chest, rotate the wrist so that the palm of your hand is facing away from you and extend your arm up above your head. Repeat 20x
- Press ups
Start with your knees on the ground and hands shoulder width apart, pull your core muscles in and gently lower your chest to the floor, as you exhale push yourself back up by extending the arms. Repeat 10x Progress up on your toes
- Bent Over Row
Grab your band again, hinge forward from the hips and keep your chest up and core engaged. Slightly bend the knees, lock the elbows into your side and pull the band up so your elbows move towards the sky. Squeeze your shoulder blades together. Extend the arms back down to the start position. Keep your back straight and chin tucked in at all times. Repeat 20x
- Bent over Flyes
Stand on your band with one foot. Keeping your back straight, lean forward so you’re slightly bent over. Start with your hands beside each other in the middle of your body, then slowly bring the band out to the sides so that your elbows create a ‘w’ shape. Make sure you keep your arms slightly bent and pull your elbows out behind you to ensure it works the back, not the chest. Repeat 15x
Start with your arms straight out in front of you, parallel to the ground. Keep your spine in a neutral position. Now, breathe in, break at your hips and push your butt back. Keep sending your hips backwards as your knees begin to bend. Keep your back straight, with your neutral spine, and your chest and shoulders up. As you squat down, focus on keeping your knees in line with your feet. Squat down until your hip joint is lower than your knees (what we call parallel) Push up through your heels back to standing position. Repeat 20x
- Single Leg Romanian Deadlift
Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor. Flex the knee on your standing/support leg about 15-20% to activate the glutes.
Without changing the bend in your knee, keep your back naturally arched, bend (hinge) at your hips, and lower your torso until it’s almost parallel to the floor.
Briefly pause at the bottom, then squeeze your glutes, thrust your hips forward, and raise your torso back to the starting position. Repeat 15x
- Oblique Twists
Attach your band to a stable base, stand adjacent to the base holding the band in both hands with your arms extended out in front of you keep a slight bend in the elbows and the knees. Engage your core, lock the shoulders back and down and rotate your torso 90 degrees away from the base. Hold for 1 second and then slowly rotate back to the starting position. Repeat 20x
- Rocking Plank
Start on your elbows and toes, lift your body off the ground lengthening through the spine. Keep the core engaged and contract all of the muscles in your body. Gently rock backwards and forwards in the plank position. 10 x rocks
Try to complete the workout 3x a week repeating each exercise 3 times with 1 min rest in-between each set
This summer Chukka Wellness has joined with Townsend Outfitters to bring you a workout series designed to improve fitness and strength for polo players. Each workout will be body weight to ensure that you can perform the exercises anywhere… on your yard, on the polo field or in your living room! So stay tuned!
Check out the full workout video from this article on our Instagram @chukkawellness
If you are interested in booking in for a clinic or hiring Chukka Wellness as your own private Personal Trainer then get in contact with India at email@example.com
Disclaimer – remember to warm up and cool down efficiently either side of the workout and consult a doctor before starting any new physical activity.