Rider Foundation - 5 Week Programme

Riding asks something distinct of the body. Holding a long, draped leg from the hip without gripping. Following the horse's movement through the pelvis without bracing. Staying tall through transitions and turns without losing the seat. None of that is built by running, generic core classes, or standard gym programmes, which is why riders who train hard in other ways often find their riding doesn't change much for it.

This programme builds the foundations for structured rider work. It teaches the movements and sequencing that progressive riding-specific training is built on, develops confidence in the patterns, builds access to the positions riding requires, and builds stamina in the work that holds you in balance rather than holding you in position.

Five weeks of structured sessions built around hinge, squat, lunge, push, pull and core - covering posterior chain, hip mobility and control, glute med, adductors at length, single leg stability & trunk control.

Each session follows a consistent format: warm-up, targeted main block, cool-down. 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 six 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 full body 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

Riders who move well in daily life but have never done structured loading built around riding-specific patterns

Riders who have some training experience but have never specifically trained the patterns riding depends on

Riders preparing to take on a problem-specific programme (knee grip, hollow back, fork seat) and want a base of riding-specific strength first

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