Rider Independent Seat L2 Development - 5 Week Programme.  This is the second phase of Level 2.

You've been told to sit deeper, drop your weight down, follow with your seat. The cues haven't worked because the seat isn't something you choose to do - it's something the body lets happen when the underlying capacity is there.

The reasons it isn't there yet:

·  Hip range that runs out under load

·  A pelvis that drags the trunk with it instead of moving independently

·  Hip flexors holding tone that inhibits the glutes

·  Adductors that grip when control runs out

·  A thoracic spine that forces the lumbar to compensate

·  A diaphragm locked into upper chest breathing that holds the pelvis from above

·  Scapular control and lat length that lets the arm follow the bit without the shoulder going with it

This programme works through those patterns systematically over five weeks. Hip mobility through range, single leg stability, posterior chain endurance, thoracic rotation, breath integration, plus scapular control and anti-rotation work for the upper body. Different exercise variations across the block, so the same patterns get trained under different demands - because that's how patterns generalise and hold up under real riding.

Each session follows a consistent format: RAMP warm-up that primes what's coming, a targeted main block, cool-down with a nervous system reset to finish. Sessions are laid out in the Onya app calendar with full video demonstrations, coaching cues and stat tracking so you know exactly what to do and can see how you're progressing.

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

This is a self-guided plan with one-way in-app messaging - the structure of a coached programme with the freedom to train at your own pace. You'll also have access to the Onya Equi Rider Group.

Includes:

·  2 structured full body sessions per week (repeatable), laid out in the Onya app calendar

·  Full video demonstrations and coaching cues

·  Stat tracking and auto-fill

·  A rest and mobility workout and mobility snack

·  A riding warm-up and cool-down

·  Habits and in-app messages

·  Access to the Onya Equi Rider Group

·  One-way in-app messaging

This programme is L2 Development. It includes beginner and intermediate level exercises and suits:

Riders who have completed the Onya L2 Foundations programme

Riders with equivalent structured loading experience built for riding

Riders who train already but have never addressed the specific patterns behind a following seat

Riders who want a clear structured approach without ongoing one-to-one coaching