Rider Independent Seat - 6 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 your body 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. Six 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 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 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 is L2  - Beginner and Intermediate level exercises, and 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.

Riders who already train but have never specifically addressed the physical patterns behind an independent,  following seat

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