Self-Managed Rider Programmes
Self-Managed
rider programmes
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Self-Managed Rider Programmes

“Accessible, Affordable, Achievable”

The ‘Self-Managed’ Rider Programmes have been designed specifically for riders that want to work out on their own in the comfort of their own home or the yard without the support of a trainer.

All of the exercises have been chosen because they improve ‘Rider Fitness, Strength, Mobility, Stability and Balance in the Saddle’.

All of the levels have video explanations for every exercise, each workout is scheduled in the calendar on the app so you know when to do them (you can of course move these to fit around you) and each workout tells you how many and how much of each exercise you should do for that workout.

Simple! everything is planned for you so you no longer need to think about what to do and when to do it. The app will even send you reminders to help keep you accountable.

Whilst these programmes are not supported, you can email Clare and she will respond within a maximum of 48 hours.

If you think you may need more support or help being held accountable and making sure you do your workouts or have a specific goal then I would advise that a Rider Supported Programme would be more suitable.

We recommend everyone starts at Foundation level as it focuses more on ‘mind-set’ and developing a routine of working out without feeling overwhelmed. If you are a regular exerciser then you would be best of with Intermediate.

If you are not sure, drop Clare an email.

Level 1
Foundation

If you are new to exercise, rider specific exercises or returning to exercise this programme is perfect for getting you back into the swing of it.

Foundation is all about establishing routines and creating mind-set. The slowly progressive and short workouts allow you to find a way to fit exercise into your busy life and build up fitness levels slowly.

This 6 week programme is progressive, meaning that as the weeks go on, the exercises remain the same for each of the workouts but the number of repetitions, sets and time of the exercise increases. This ensures that you have a training overload which is required in order for the body to make adaptions.

The Foundation level is completed 3 x per week and includes stretches after each session.

Required Equipment

There is no equipment needed for the Foundation level.

£55.00 GBP/ One Time

or

£10.00 GBP/ Per Week


  • Timeframe

    6 week programme


  • Days

    3 days per week.


  • Duration

    est. 15  minutes

Buy Foundation – One Time Payment
Buy Foundation – Weekly Payment

Level 2
Intermediate

If you are already exercising and would like to add rider specific exercises into your routine or are fairly fit already but want to focus on more rider specific exercises this level is perfect for you.

The Intermediate level has been designed to develop on the Foundation skills that were developed but with the addition of a Wobble Cushion to increase the intensity and difficulty of the exercise and challenge the specific rider muscles further.

This 6 week programme remains progressive, ensuring adaptions in the body.

The Intermediate level is completed 4 x per week and includes stretches after each session.

Required Equipment

For the Intermediate level, you will need a Gym Ball and a Wobble Cushion. You can buy these online from places such as Amazon or Ebay and they are relatively cheap from £4-12 per item

  • Gym Ball

  • Wobble Cushion

  • Mini Resistance Bands

£55.00 GBP/ One Time

or

£10.00 GBP/ Per Week


  • Timeframe

    6 week programme


  • Days

    4 days per week.


  • Duration

    est. 20 minutes

Buy Intermediate – One Time Payment
Buy Intermediate – Weekly Payment

Required Equipment

For the Intermediate level, you will need a Gym Ball and a Wobble Cushion. You can buy these online from places such as Amazon or Ebay and they are relatively cheap from £4-12 per item

  • Gym Ball

  • Wobble Cushion

  • Mini Resistance Bands

Level 3
Advanced

The Advanced level is quite demanding and will challenge your fitness and body control. If you have not exercised previously or are returning to exercise you may experience difficulty and soreness if you start on this level. If you have done the Intermediate level, then you are ready!

The Advanced level is completed 4 x per week and includes stretches after each session.

Required Equipment

For the Advanced level, you will need a Gym Ball and a Wobble Cushion. You can buy these online from places such as Amazon or Ebay and they are relatively cheap from £4-12 per item. You will also need a Kettle Bell, we suggest two of different weights and recommend a 6kg and 10kg. These can also easily be purchased online.

  • Gym Ball

  • Wobble Cushion

  • Mini Resistance Bands

  • Kettle Bells

£55.00 GBP/ One Time

or

£10.00 GBP/ Per Week


  • Timeframe

    6 week programme.


  • Days

    4 days per week.


  • Duration

    est. 30 minutes

Buy Advanced – One Time Payment
Buy Advanced – Weekly Payment

Required Equipment

For the Advanced level, you will need a Gym Ball and a Wobble Cushion. You can buy these online from places such as Amazon or Ebay and they are relatively cheap from £4-12 per item. You will also need a Kettle Bell, we suggest two of different weights and recommend a 6kg and 10kg. These can also easily be purchased online.

  • Gym Ball

  • Wobble Cushion

  • Mini Resistance Bands

  • Kettle Bells

The Complete
Programme

You have the option to buy all 3 levels – Foundation, Intermediate and Advanced as a Complete Programme.

Over the 18 weeks, as with the individual levels, the programmes are progressive and at the end of each level, you will move on to the next level.

Required Equipment

For the Complete Programme, you will need a Gym Ball and a Wobble Cushion. You can buy these online from places such as Amazon or Ebay and they are relatively cheap from £4-12 per item. You will also need a Kettle Bell, we suggest two of different weights and recommend a 6kg and 10kg. These can also easily be purchased online.

  • Gym Ball

  • Wobble Cushion

  • Mini Resistance Bands

  • Kettle Bells

£140.00 GBP/ One Time (saving £25)

or

£9.00 GBP/ Per Week


  • Timeframe

    18 weeks programme


  • Days

    Level 1 is 3 workouts per week, Level 2 & 3 are 4 workouts per week


  • Duration

    est. 15 – 30 mins

Buy Complete – One Time Payment
Buy Complete – Weekly Payment

Required Equipment

For the Complete Programme, you will need a Gym Ball and a Wobble Cushion. You can buy these online from places such as Amazon or Ebay and they are relatively cheap from £4-12 per item. You will also need a Kettle Bell, we suggest two of different weights and recommend a 6kg and 10kg. These can also easily be purchased online.

  • Gym Ball

  • Wobble Cushion

  • Mini Resistance Bands

  • Kettle Bells

Maintenance Levels

If you have already completed one of the RiderCise® Programmes and would like to stick to the same level to maintain the rider fitness, strength, mobility, stability, and balance in the saddle that you have gained, you can choose a maintenance level. Maintenance programmes run for 6 weeks and starts at the higher end of the programme (higher number of repetitions and sets of each exercise) so you don’t have to start at the beginning of each level again.

Options available:

Foundation Maintenance
Intermediate Maintenance
Advanced Maintenance
Mixed Maintenance L2 & L3 (3 Intermediate workouts and 1 Advanced Workout per week)

£10.00 GBP/ Per Week


  • Timeframe

    6 weeks programme


  • Days

    Foundation is 3 workouts per week
    Intermediate & Advanced are 4 workouts per week


  • Duration

    est. 15 – 30 mins

Buy Foundation Maintenance
Buy Intermediate Maintenance
Buy Advanced Maintenance
Buy Mixed Maintenance L2 & L3