Rider L1 Independent Seat 5 WK Plan
£29
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The Seat isn't something to hold - It's a Capacity You Build
Rider Level 1 Independent Seat - 5 Week Programme
Telling yourself to sit deeper hasn't worked because the seat isn't a position - it's a physical capacity you don't yet have. Restricted hip range, a pelvis that moves dragging the spine with it, hip flexors that inhibit the glutes, limited thoracic rotation, a locked diaphragm. Your body is doing what it can with what it has.
This programme addresses the reasons the seat hasn't followed yet. Five weeks of structured sessions built around hip mobility through range, posterior chain, single-leg stability, thoracic rotation and breath - the capacity that lets the pelvis follow the horse while the trunk stays organised above.
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:
2 structured 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" to use as needed
A riding warm up & cool down
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 already train but have never specifically addressed the physical patterns behind a following seat
Riders who want a clear, structured approach without the need for ongoing one-to-one coaching
Product Policy - Digital Fitness Programmes
Digital products start on the Monday after purchase to run with the calendar design. You can access the app immediately after purchase to start setting up and explore add on workouts included.
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 and a Health Self Check which you must read and agree to at checkout.