Emma Stienike has been honing her skills and training her body for competition for nearly twenty years. At the age of three, Stienike mounted her first horse. By eighteen, she began traveling the country, competing professionally in barrel race competitions. “Barrel racing has shown me just how far dedication and perseverance can take you,” Stienike states. Competing almost every weekend locally, Stienike competes in two to three national competitions a year. Having competed at the Greeley Stampede PRCA rodeo in the past, Stienike says, “This rodeo is at the top of my list every year when I start planning pro rodeos to attend – it’s one of my favorites. The atmosphere is amazing, and it’s so close to home. Greeley really takes pride in the western lifestyle, and it shows by the rodeo they put on.”
However, preparing for a barrel race or any rodeo event is no easy feat. Stienike prepares for her competitions by hitting the gym three times a week for lifting and cardio in order to build the muscle necessary for keeping up with her horse. To work on her balance and flexibility and strengthen her core, Stienike practices yoga at least once a week. Though the hours in the gym don’t come close to the time, she puts in while preparing her horses in the arena and the pasture. “I try not to work them in the arena on the barrels every day, so I get them out into the pasture by long trotting or working cattle. Working them everyday reduces the chance of an injury happening inside the arena and builds their overall strength.”
Though it’s not just the barrel racing that keeps Stienike close to her horses, “My favorite part about being a cowgirl is taking care of these animals and being around them every second of the day. I love the western lifestyle and how rewarding it is – especially when it comes to breeding.” Stienike has made raising horses and barrel riding her cowgirl way of life and says she “wouldn’t have it any other way.”
For an inside look into Stienike’s fitness routine, check out these four workouts that she uses to prepare for a day in the arena.
Stienike’s Pre-Race Workout
1 Lateral Rope Pulldown
Building back muscles are important because of how much I use them when riding, even working with horses on the ground. The key is to pull down slowly while keeping your body straight and upright.
2 Barbell Weighted Squats
I use a lot of leg pressure on my horses, so I need to build muscles in my legs and low back. I warm up with the bar and then add 10 pounds each round, 4 sets of 10. Get low on the squat, and as you come up from the squat, dip your heels into the ground.
3 Wild Thing
This yoga pose is my favorite because it opens up my chest and shoulder area. I hold a lot of tension in this area, so it helps release anything I’m holding on to. I also have felt like my spine is more flexible and builds my upper back muscles.
4 Walk
My mind needs to reset when preparing for a barrel race, and walking helps me bring my focus back and strengthen my mind. Your mindset plays a huge role in anything you do, so having a healthy one and setting goals are important. Take a walk, even if it’s just for 5 minutes.