Rider Knee Grip - 6 Week Programme

Telling yourself to relax your leg hasn't worked because the grip isn't a habit - it's a physical pattern. Short adductors, inhibited glutes, restricted hamstrings, limited hip rotation, a bracing trunk. Your body is doing what it can with what it has.

This programme addresses the reasons the grip exists. Six weeks of structured sessions built around posterior chain, adductors at length, single-leg stability, core and rotation - the physical capacity that replaces the need to grip.

Each session follows a consistent format: RAMP warm-up, targeted main block, cool-down and nervous system reset. Progressive, purposeful and specific to the demands of riding. Sessions are laid out in a calendar inside the Onya app with full video demonstrations, coaching cues and stat tracking so you know exactly what you're doing and can see how you're progressing.

Between sessions you have access to a rest and mobility workout you can drop in when it suits you. Habits and in-app messages support consistency across the five weeks.

This is a self-guided plan with one-way in-app messaging - giving you the structure to take the guesswork out of what to do, with the freedom to train at your own pace. You'll also have access to the Onya Equi Rider Group for shared support along the way.

Includes:

3 structured sessions per week, laid out in the Onya app calendar

Full video demonstrations and coaching cues

Stat tracking and auto-fill

A rest and mobility workout to use as needed

Habits and in-app messages

Access to the Onya Equi Rider Group

One-way in-app messaging

This programme suits:

This programme is L2 - It includes Beginner and Intermediate level exercises. It suits active riders who move well in daily life and are used to the physical requirements of riding and yard work and have already done an ONYA Foundation programme or have some experience of structured loading work built for riding. 

It also suits riders who have some training experience but have never specifically addressed the physical patterns that cause the grip.

Riders who want a clear, structured approach without the need for ongoing one-to-one coaching