This programme is designed to build a foundation of fitness and adaptation to resistance training over 4 weeks.  
 
It is a self-directed fitness and strength programme for female horse riders aged over 40 who simply want a programme template to work from.  It contains 50 pages of workout tips and instructions to accompany the 3 workouts per week.  One for Upper Body and Core, one for Lower Body and Core and a rider HIIT workout.
 
Additional instruction on how to perform exercises correctly including breathing tips, how to engage the core and protect the pelvic floor, an essential part of females over 40 training.     Includes "RAMP" warm up exercises to raise the pulse, activate, mobilise and potentiate the muscles ready for the workout.  There are then 5 main workout sets and a warm down of mobility stretches.
 
Every exercise has been chosen as having horse rider specific benefits which are also detailed in the programme so you know WHY you are doing them too.