Dressage Rider 12wk Foundation Strength Plan

£129

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Build the strength for control where you need it. softness where you don’t

You already know what correct looks and feels like.

What’s hard is keeping it when more is happening at once.
Seat independant and following, not forced and gripping.
Contact steady, but not fixed.
Thinking ahead, not reacting late.

Most dressage riders don’t struggle because they’re weak.
They struggle because their body can’t yet do different jobs at the same time without tension creeping in.

This programme is designed to help, not by teaching you to “hold” your position with strength - but by developing a body that can separate tasks, stay supple where it needs to move, and organised where it needs to stay.

You’ll train two short, full-body strength sessions per week, following a clear progression that builds from simple control into more demanding positions. As the programme progresses, the work increasingly challenges your ability to stay centred while different parts of the body do different things — without bracing, gripping or over-controlling.

This is strength training that supports:

a seat that follows without driving
a pelvis that can adapt subtly without collapsing
legs that can act independently without tension
hands that stay quiet because the body underneath is stable
a posture that holds up as you think, plan and ride ahead

Over time, more of this organisation becomes automatic. That’s what allows you to focus on riding the test, not managing your body through every half halt.

There’s no conditioning, no chasing fatigue, and no maximal lifting.
Progression is deliberate and conservative. Load only increases when control, alignment and ease are maintained.

Includes

• 12-week structured strength programme
• 2 full-body strength sessions per week
• Mobility and recovery work
• Pre-ride warm-ups and post-ride cool-downs
• RPE guidance for sensible loading
• Clear coaching cues and video demonstrations
• Habits and in-app insights
• Delivered via the Onya app

This is for you if

You want your body to stay as refined as your riding.
You care about subtlety, clarity and feel.
And you’re ready to build the physical capacity that lets good riding happen more often — without forcing it.

Product Policy - Digital Fitness Programmes

This digital product provides general, self-directed fitness, strength, and mobility guidance. It is a non-personalised programme and does not include individual coaching, assessment, medical or rehab advice, or real-time support unless stated otherwise. It does not promise to fix pain or position.

Please ensure the programme is suitable for your current health, fitness level, and physical ability before beginning. If you have any concerns, consult a healthcare professional.

Digital products are delivered immediately and are non-refundable once accessed or downloaded, except where required by law.

Use of this product is subject to the Onya Coaching Terms & Conditions, which you must read and agree to at checkout.