Rider Independent Seat L3 - Phase 1 - 5 Week Programme 

Sitting deeper isn't a decision. It's what the body lets happen when the right capacities are in place, and most riders don't yet have them.

These things have to be true for the seat to follow the horse:

·  The pelvis dissociates from the trunk - it tips, rotates and translates while the trunk stays organised above it

·  The hip flexors are long AND strong - released enough to let the glutes work, strong enough to control the leg without holding tone

·  The hip stabilisers hold the pelvis level under unilateral and asymmetric demand

·  The adductors are long AND strong - lengthening under demand rather than gripping when control runs out

·  Hip internal rotation is available and the external rotators are strong enough to keep the thigh from clamping in to compensate

·  The pelvis moves through range while the legs, trunk, head and arms stay quiet around it

The upper body has its own dissociation work to do for consistent contact. The scapula has to glide on the ribcage without the lat anchoring it down. The lat has to be long and strong so the arm can follow the bit without the shoulder going with it. The thoracic spine has to rotate and extend under load so the lumbar doesn't compensate. The elbow has to articulate as the following mechanism so the hand stays consistent while the horse's head moves. The deep neck flexors have to hold the head over the trunk through cyclic load. And the grip has to be closed but not gripping, so tension doesn't travel up the chain into the shoulder.

L3 loads these qualities under real demand. The trap bar introduces more loaded hinge work so the chain learns to produce and absorb force through hip, knee and ankle together. Bulgarian split squats and progressed single leg work load the asymmetric demand the rider meets every stride. Hip flexors get loaded at length rather than just released. Adductor work moves into deeper through-length loading. Loaded chain coordination teaches the seat to hold organisation through positional change. Upper body work catches up, with scapular control and lat length holding under heavier resistance and T-spine rotation produced under load rather than just allowed. Dissociation work runs across both sessions so the skill stays primed when the chain is working harder.

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

Equipment:

L3 introduces the trap bar.  If you can't access one you can continue to use heavy dumbbells.  You'll also need dumbbells, kettlebells, a bench, resistance bands.

This programme is L3. It includes intermediate level exercises and suits:

Riders who have completed an Onya L2 programmes

Riders with equivalent structured loading experience built for riding, ready to progress to compound barbell work

Riders who train already and are ready to load the patterns behind a following seat under real demand

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

This is not an entry level point. Riders newer to structured loading should start at L1 Foundations and have done the Level 2 Foundations and Development before progressing to this Level 3