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Equestrian Sports
1. PULL-UP with stretched legs
2. SQUAT IN WIDE STRADDLE
3. BODY BENDING TO THE FRONT in standing position
4. SHOULDER PRESS with the bag, in standing position
5. DRAW TO CHIN
6. LUNGE with the bag
7. ARM CURL standing, with the bag
8. TRICEPS 1. letting down to forehead in lying position
9. BAG CROSS-LIFT in sitting position
10. PULL-OVER
11. BRIDGE
12. SIT-UP with the bag
The program recommended for equestrian sports focuses on developing body muscles and muscle strength endurance, as well as co-ordination capabilities. Additionally, stabilizer functions of torso and back deep muscles are enhanced, with a special attention dedicated to harmonizing the work of the rotator cuff, often traumatized by these sports that put a significant stress on joints in the hip and spine region.
 
The below exercises may be done instead of those of the given order, to make the circuit workout more varied:
5.: Row
8.: Triceps 1.
Description of substitute exercises may be found at the section “Static and Dynamic exercises”.

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PULL-UP
with stretched legs
Stand in straddle position. Grab the bag from both sides, turn over body and let the bag go downward above the floor. Pay attention to the legs which should stay stretched while doing the exercise. Lift the bag with stretched trunk and permanently stretched arms. Before stretching the body entirely, lift the shoulder and scapula as finishing movement (shoulder goes upward and backward). Keep this position for one second and put the bag back in starting position with stretched arms.
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SQUAT IN WIDE STRADDLE
Put the bag on the back of the neck. Get down from straddle position while pushing the hip backwards until knees are bent to an angle of 90 degrees. Keep the position for one second then get back to starting position.
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BODY BENDING TO THE FRONT
in standing position
Put the bag symmetrically on the back of the neck. Bend torso forward keeping the back straight (legs slightly bent). Then get back to starting position. The exercise can be executed with hands holding the bag on both sides. Bend torso until elbows touch the knees.
Good to know
Take care to keep a correct posture. At the initial phase of the exercise the back should be hold hollowed to avoid overstressing the spine. The bending should be executed till a maximum of 45°. The exercise can be executed with hands on hip.
For trainers
Motor muscles
hips (up/extension, down/flexion) m.gluteus maximus, knee flexors, spine (up/extension, down/flexion) m.erector spinae
Stabilizers
lower limb (m.quadriceps- and rectus femoris) torso (abdominal muscles, m.trapezius, mm.rhomboidei, m.erector spinae)
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SHOULDER PRESS
with the bag, in standing position
Hold the bag on palms of hands symmetrically, lowered behind the head. Extend arms and push the bag above the head, then lower it back down, first above the chest, then behind the back of the neck.
Good to know
The easiest way to hold the bag is on open hand palms, index fingers pointing toward each other. This prevents the bag to be bent in the middle (see small pictures). Take care to keep the spine correctly: in the initial phase of the exercise, the hip should not lean forward. This can be avoided by stepping back with one leg.
For trainers
Motor muscles
elbow (up/extension, down/flexion) m.triceps brachii, shoulder (up/abduction, flexion, down/adduction, extension) m.deltoideus, m.pectoralis major (claviular part), scapula (rotation up-up, rotation down-down) m.serratus anterior, m.trapezius
Stabilizers
body (abdominal muscles, m.erector spinae), shoulder articulation (rotator sheath), scapula (m.serratus anterior, mm.rhomboidei, m.trapezius lower part), forearm (wrist flexors)
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DRAW TO CHIN
In starting position grip the bag from above with stretching arms. Grab the sand together with the grasp. Pull up the elbows until the bag reaches the chin then let down the bag.
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LUNGE
with the bag
Put the bag symmetrically on the back of the neck and hold it on both sides. Step forward into a lunge position and lower the body until knees are bent to 90 degrees. Back knee (almost) touches the ground. Get back to start position, shift legs and repeat the exercise.
Good to know
Perform this with straight posture. The direction of the step may be to the side, or frontal, or backward. For children: a smaller step to the back and simultaneously bending of the knee makes it easier and more stable to do the exercise (See small pictures)
For trainers
Motor muscles
hip (front leg) (down/flexion, up/extension) m.gluteus maximus knee flexors, knee (front leg) (down/flexion, up/ extension) m.quadriceps femoris
Stabilizers
torso (abdominal group, m.erector spinae, m.quadratus lumborum), hip (m.gluteus medius and minimus, deep eccentric rotators, adductor group), lower part of lower limb (ankle stabilizers, m.gastrocnemius)
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ARM CURL
standing, with the bag
Hold the bag with both hands, elbows extended, transversal in front of body. Lift up towards forehead bending the elbows. Then let the bag back down to starting position, arms fully extended.
Good to know
Standing stance is to be stable, and focus can be maximized on arm bending. The bag should be hold not only by the textile material, but grasp also some sand!
For trainers
Motor muscles
elbow (up/flexion, m.biceps brachii, m.brachialis, m.brachioradialis, m.deltoideus front part)
Stabilizers
torso (abdominal muscle group, m.erector spinae, m.quadratus lumborum) shoulder (m.deltoideus, rotator sheath, m.pectoralis major) scapula (m.serratus anterior, mm.rhomboidei, m.trapezius lower and middle part) forearm (wrist flexors)
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TRICEPS 1.
letting down to forehead in lying position
Lay on back and hold the bag above the chest with stretching arms. Keep the bag on the palms with open fingers. Bend elbows and let the bag down on the forehead. In the meanwhile the upper arm stays unmoved. Stop movement before the bag reaches the forehead and keep this position for one second. Lift the bag in starting position with elbow stretching.
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BAG CROSS-LIFT
in sitting position
Lay bag on the outer side of one thigh. Hold it with both hands and lift it diagonally up to chin level, then put it down on the other side. Repeat on the other side.
Good to know
Right way to hold bag: When holding the SPARROWBAG®, grasp the sand on both sides, or handle it in the middle.
For trainers
Motor muscles
hip (up/extension) m.gluteus maximus, vertebral column (up/extension) m.erector spinae, shoulders (up/flexion, abduction, eccentric rotation) m.deltoideus, m.supraspinatus, m.infraspinatus, m.teres major, m.pectoralis major (claviural part), scapula (up/lifting, upward rotation) m.trapezius upper part, m.levator scapulae, m.serratus anterior, elbow (up/flexion) m.biceps barchii, wrist (up/extension) m.extensor carpi radialis longus, m.extensor carpi radialis brevis, m.extensor carpi ulnaris
Stabilizers
m.erector spinae and m.quadratus lumborum are the basic dynamic stabilizers in keeping the lumbar spine region straight. Furthermore the scapula: m.trapezius lower and middle part, m.levator scapulae, mm.rhomboidei, m.serratus anterior, upper limb: rotator sheath, m.deltoideus, arm muscles, torso: abdominal muscle group, hip: gluteal muscle group, deep eccentric rotators, adductor group
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PULL-OVER
Lay on back with knees pulled up and bent. Hold the bag above the chest with both hands, elbows bent to the side. Push the bag upward away from the chest, and then lower it behind the head in a way that the bag almost touches the ground. Then pull it over again above the head to the chest and lower it into starting position.
Good to know
Hold the SPARROWBAG® on open hand palms, shoulder width support. For those who find this exercise too difficult: pull-over may be substituted by the chest (bench) press exercise. Push the SPARROWBAG® from start position until arms are extended, then slowly lower it back into start position. (See small pictures)
For trainers
Motor muscles
elbow (up/extension, down/flexion) m.triceps brachii, shoulder (up/horizontal adduction, down/horizontal abduction) m.pectoralis major, m.deltoideus front part, m.triceps brachii, m.serratus anterior
Stabilizers
torso (abdominal muscle group) m.latissimus dorsi, m.teres major / minor, shoulder (m.deltoideus, rotator sheath, m.pectoralis major) scapula (m.serratus anterior, mm.rhomboidei, m.trapezius lower part) forearm (wrist flexors), elbow (m.triceps brachii, m.brachialis) spine (abdominal and gluteal group, with some spine stabilizer function of the m.latissimus dorsi)
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BRIDGE
Put the bag on the hip and lay on back with knees pulled up and with arms bend backwards. Lean on the palms in backward position. Slowly stretch upwards the legs and arms together so the body should gouge. Keep this position for one second and get back to starting position.
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SIT-UP
with the bag
Lay on back with knees pulled up and bent and put the bag on the chest, arms around it from the bottom. Lift upper body slowly toward knees. The sit-up should be fully executed. The bag should touch the knees while remaining close to the chest, pause there and then lay back into starting position.
Good to know
Take care to keep the legs in correct position. The sit-up may be executed alternately with other types of abdominal strength exercises, like various crunches. (See small pictures)
For trainers
Motor muscles
spine (up/bending, down/extension) abdominal muscle group, hip (up/bending, down/extension) m.iliopsias, m.quadriceps- and rectus femoris
Stabilizers
neck (m.sternocleidomastoideus), scapula (m.serratus anterior, mm.rhomboidei and m.trapezius lower part), abdomen, torso (m.rectus abdominis, m.obliquus externus abdominis)
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