How Switching Up My Workout Routine Completely Changed My Riding

By: Brittany Bevis

After a full day of mucking stalls, lifting hay bales, saddling, longing, and riding, the last thing you want to think about is heading to the gym, right? For AQHA amateur competitor, Shelby Ratliff, switching up her workout routine has completely changed not only her riding, but also her performance in competition.

Like many young equestrians, Shelby was very active throughout high school and college, working out on a regular basis. However, it wasn’t until she started weight training and working out with a professional trainer in May of 2016 that she started to see a real difference in her riding.

“A month after I had fully started my new workout plan, I started to see a noticeable different with my body,” Ratliff says. “Weight training is especially helpful when it comes to your core, which is essential to how you sit in a saddle. Equestrians don’t realize how many muscles we’re actually using when we ride, which include everything from your back all the way down your legs. When you strengthen your muscles, it makes a difference in your riding posture.”

Assisting Shelby in developing a fitness regime is Daniel Sullivan of Destination Dallas, who trains multiple equestrians from different disciplines like 7-time NFR Qualifier and 2014 World Champion Barrel Racer Fallon Taylor, PBR Bull Rider Nevada Newman, and Professional Barrel Racer Jenna Smeenk.

“Daniel is incredibly experienced in his field and has a background that includes MMA all the way to body building. I love working out with Daniel, because he tailors his workout plans and programs to each specific individual. In the long run, it’s a balance of diet, weight, and low cardio, which I love. One perk of Hunter Under Saddle is that it also doubles as cardio!”

Thirty minutes of riding her horse, Willy Has Potential, is the perfect amount of cardio for Shelby’s fitness plan. If she’s away at a competition, she will also use free weights in the hotel gym or do plyometric workouts, which use your own body weight as resistance.

“My biggest fear, when I began my training, was that my legs would become too muscular and bulky in my breeches. With that being said, when it comes to leg day, we tend to focus more on low weight and high repetitions. My favorite leg work is squats with TRX bands. I usually do four rounds of 20 and sumo squats. These two exercises have not only helped to lean down my legs, but also to work my inner thigh muscles. When it comes to my core, I do anything from minute planks to butterflies. Any exercise that’s focused on improving your core will also improve your riding posture.”

Shelby currently works out five to six days a week, depending on her work and riding schedule, which may seem like a lot. However, she only works on her core three days a week. “Work out schedules vary per each individual, so it’s best if you find out what works for your body and your schedule.”

In addition to competing at major AQHA events, Shelby also competes in the occasional fitness competition, so nutrition plays a major role in her preparation. Still, she’s a firm believer that you don’t need to be super strict with every meal of the week. When she’s not prepping for a competition, she eats clean all week and enjoys one cheat meal on the weekend. “It’s how you stay sane, while giving you something to look forward to. One cookie is not going to kill you!”

“My typical meal plan is different every day. For example, a typical day would include ½ cup oats, ½ cup eggs, and 1/3 cup blueberries for breakfast and a protein shake with almond butter for a snack. My lunch would be chicken, rice, asparagus, and a serving of avocado and a protein shake for my afternoon snack. Dinner might be steak and asparagus. My number one tip for individuals who want to eat healthy is meal prep. For equestrians, there is a meal prep company in Florida called Nutrition Solutions, where I order all of my food from before I head to a horse show. This way it makes it easy for me to still eat healthy when I’m on the go and away from home, while avoiding all of the typical horse show junk food. If you don’t have the time or money to meal prep before horse shows, make conscious and healthy decisions about what you’re eating. For example, order a burger without the bun, etc.”

If you’re looking for a few exercises that will help to provide maximum results for riding, Shelby has a few suggestions. “In my opinion, your core is the essential part of your body that provides maximum results for riding. My top three exercises for this would include: Planks, Flutter Kicks, and Crunches (reverse and regular).”

#1- Planks- When in plank pose, keep your shoulders over your hands, your abs engaged, and your spine and neck long. Your feet should be hip width apart with your elbows close to your ribs. You should look like you’re about to do a pushup. Hold the pose anywhere from 1 minute to 2 minutes.

#2- Flutter Kicks- Lie on a mat and place your hands underneath your butt. Elevate your legs. Perform short, flutter kicks while contracting your abdominal muscles. Continue as long as you’re able.

#3- Crunches- 

– Regular- Lie on your back with your knees bent and feet on the floor. Place hands behind your head or cross arms across your chest. Engage your abs while curling up until your shoulder blades lift off the floor. Hold for a moment before lowering back down. Do 12 reps to start and increase as you feel able.

-Reverse- Lie on your back in normal crunch position. Lift your legs so thighs are perpendicular to the ground forming a 90 degree angle. Flex your abs to lift your legs and pelvis up off the ground curling back towards your head. Hold for a moment before returning legs to the 90 degree angle. Do 10-20 reps, 3-5 sets.

Q&A with Daniel Sullivan

Question: In addition to Shelby, you work with other equestrians like Fallon Taylor. Are there any other equestrians you can name that people might be familiar with?

Answer: “At this time, I work with over 40 barrel racers including Fallon Taylor, Jenna Smeenk, and Stormy Ward. I have two PBR bull riders who are top ranked in the world, Nevada Newman and Shane Proctor.”

Question: What are some of their favorite equestrian-specific exercises? Do you have a background in the horse industry, personally?

Answer: “I have no experience with the horse industry. I’ve recently fell in love with the industry; it’s a whole new world for me, but it’s a great fit for what I can provide. There are no specific exercises but, as a whole, we want to keep the core and legs strong.”

Question: Some people feel that riding in and of itself is an adequate workout. How would you convince those people that an additional exercise regime can actually help their riding?

Answer: “Well for example, since I’ve had Fallon, she has beat her times from 1 year ago with an average of 1 second on the barrels. With the program I’ve designed, yes it’s going to get you in the shape you need to be in, but more importantly when you feel good you perform better.”

Question: Being a successful rider is all about balance and core strength. Are there a few specific exercises that you can share with us that can help with those areas?

Answer: “Squats and lots of planks! We do a number of those. Not only do squats help your leg strength, but squats strengthen your core as well!”

Question: Understandably, nutrition also plays a part in this equation. What type of advice do you give your clients for a daily meal plan to help them reach their goals?

Answer: “Diets can be mentally challenging at times. I remind my clients that even if you do something to make yourself 1% better each day, then we’re always moving forward and making progress.”