Building a good athletic base and developing a generic physical preparation is vital for the foundations of rider specific fitness over sexy more advanced movements! ?These four moves work your body using total body, contra lateral moves which challenge the opposing upper and lower limbs at the same time to improve symmetry, strength, synchronization and co ordination, traits important for riders! ?? baby crawl. Just as it sounds crawl in the floor like a little one! This exercise trains the rotator cuff, opens right hips, works the abdominals as well, do not underestimate this move! Crawl forwards in hands and knees and make sure to only lift knees off the floor! Your feet should remain in contact with the ground which will ensure correct pelvic coordination and hip flexor abdominal musculature activation. Progression; backward and sideways! ? bent over row. It is very common for riders to have a weak posterior chain (back body) and have rounded asymmetric scapular. The bent over row is a great compound movement (working multiple joints) pull move, working the back and lower posterior chain. Knees slightly bent, hinge at the hip, straight back, lift the Dumbell’s to your side, squeeze, and hold, keeping integrity in your core. First do both arms at once and progress to single arm. ? farmers walk. This is an overlooked exercise. People favour the more complex moves but this is great for developing grip and forearm endurance. It’s great for resisting shoulder depression and roundness and is a great total body exercise, when you walk the movement of one leg moves the kettlebell and destabilizes the core. You have to work to regain stability. Progress to a suitcase carry where you have the weight in only one side, this is hard as their is additional strain in the erector muscles. ? contralateral weighted carry. This exercise works forearm musculature and he shoulder complex including the rotator cuff. It works on core stabilization as the body is being ‘pulled’ in superset directions. One side will compensate from the weight pulling down, the other will need more thoracic spine mobility. More ⤵⤵