Frodocious's Fabulous Female Fitness Frenzy

28 May 23

30 min riding lesson
Worked on balance and position. Did some no stirrup work and trot and canter poles

Weights
Front Squat 3x9, 1x12
RDL 3x9, 1x12

Superset
Seated row 4x10
Deadbugs 3x6

 

29 May 23

Bench Press 4x2, 1x4

Superset
Dumbbell Bench Press 3x8, 1x11
Side neck raises 3x10

Bent over lateral raise 4x10

Had planned to do a run or a cycle in the later afternoon, but couldn't be bothered!

 

31 May 23

40 min run:

3 mins run
3 mins walk

1 min run
30 sec walk
x20

4 min cool down walk

 

04 Jun 23

30 min riding lesson
Had slowest horse in the place. Grrr. Tried to work on balance and position but it was hard work just getting into trot!

Run
3 min run
3 min walk

2 mins run
1 min walk
x10

4 min cool down walk

 

05 Jun 23
Weights
Squat 4x2, 1x4
Split Squat 4x5
Face pull 4x10
Glute Bridges 4x10

06 Jun 23
Turbo Trainer Session

10 mins warm up

2 mins hard pedal
3 mins recover
x2

5 mins cool down

07 Jun 23
Weights
OHP 4x2, 1x4
Front neck raise 4x10
Single leg deadlift 4x5

08 Jun 23
Weights
Deadlift 4x2, 1x4
Rear delt raise 4x10
Glute hams 5x5
Dumbbell Chest supported incline row 4x10

10 Jun 23
Weights
Close Grip Bench 3x8, 1x11
Incline Press 3x8, 1x11
Lat pulldowns 4x10

Walk - easy 1.7 mile recovery walk

11 Jun 23
Riding
Rode their homebred baby pony. He's just learning, is keen, but has no bend and is a bit fizzy, but he's lovely

Weights
Front Squat 3x8 1x11
RDL x8 1x11
Seated Row 4x10

 

12 Jun 23

Weights
Bench 5x5
Dumbbell Bench 5x5
Rear Delt raise 4x5
Neck side raises 5x5

14Jun
Weights
Squat 5x5
Split Squat 5x5
Face Pull 5x5
Glute Bridge 5x5

15 Jun 23
1 hr riding lesson
Rode baby pony again. He gets bored standing round waiting for his turn so fidgets. Whilst everyone else was standing waiting we had to walk circles otherwise there was backing up, spinning and pawing happening. Toward the end of the lesson when he got tired he through in a couple of mini rears too. Babies!

16 Jun 23
OHP 5X5
Front neck raises 5x5
SLDL 5x5

 

17 Jun 23
Weights
Deadlift 5x5
Rear delt raise 5x5
Glute Hams 5x5
Chest supported incline row 5x5

Run
3 min run, 3 min walk
3 min run, 2 min walk x6
4 min walk

18 Jun 23
Riding lesson 30 mins
Had my usual Sunday lesson this morning. Rode baby pony again. Did a variety of transitions with him, some circles and a bit of canter. He's quite responsive but has a tendency to rush round doing a bit of a giraffe impression. We finished with some low poles...and I fell off.

In my defence, it wasn't so much of a fall as the fact his saddle slipped and he went one way and the saddle and I slide off the other way! He's a cob and they have him in a synthetic saddle at the moment with a not ideal girth. They've got the saddle fitter coming out to see what can be improved for him.

40 min run:

3 mins run
3 mins walk

1 min run
30 sec walk
x20

4 min cool down walk

Weights Session

Close grip bench press 5x5
Incline dumbbell press 5x5
Lat pull down 5x5
Dead bugs 3x5

 

The advantage of being short is that I can ride the smaller ponies as well as the big horses. This one is a relatively small pony. Also, because it was a saddle slip and not a proper fall, it was a fairly slow motion slide and I managed to get one foot and a hand down to stop myself.

 

19 Jun 23

Weights
Front Squat 5x5
RDL 5x5
Seated Row 5x5

20 Jun 23
Weights
Bench 4x3 1x7
Dumbbell Bench 3x9 1x11
Rear Delt raise 4x10
Neck side raises 4x10

21 Jun 23
Weights
Squat 4x3 1x7
Split Squat 4x5
Face Pull 4x10
Glute Bridge 4x10

24 Jun 23
OHP 4x3 1x7
Front neck raises 4x10
SLDL 4x5

Run
3 mins run 3 mins walk
2 mins run 1 min walk x10
4 mins walk

25 Jun 23

30 min riding lesson
Rode the biggest, bounciest horse in the stables. Worked on transitions and did some no stirrup work. Felt quite stable and didn't wobble too much

Run
3 mins run 3 mins walk
3 mins run 2 mins walk x6
4 mins walk

Weights
Deadlift 4x3 1x7
Rear delt raise 4x10
Glute Hams 5x5
Chest supported incline row 4x10