FREE Gym Program from Principle Four Osteopathy

Are you bored with your current gym program?  If the answer is yes, then read on below.  Osteopath and strength and conditioning coach Heath Williams is giving away this new gym program that focuses on a whole body approach to training.  It integrates the Kinetic Link Training principles to allow for an efficient training program.

Lets take a look at the program, equipment requirements and so on below.

Equipment requirements:

• Dumbbells
• Kettlebell or dumbbell/trap bar/barbelll
• Cable machine or bands

Training focus

• Full body program
• Integrating upper body arc patterns, push patterns and pull patterns
• Integrating lower body squat, hinge, split squat and single leg patterns

Frequency:

• Aim to complete this program twice per week if training this program only, or look to integrate it with another program

Sets: 

• For beginners, start with 2 sets for the symmetrical exercises i.e. exercises 1, 2 and 3 and 1 set for the asymmetrical exercises i.e. exercises 4 and 5.
• For more experienced trainers, aim for 4 sets for symmetrical exercises and 2 sets for asymmetrical exercises

Reps:  

• For beginners, choose a weight that allows you to perform 10 reps, with perhaps 3-4 reps left in the tank.  After 1-2 weeks, look to  change the weight so that you are working more towards your 10 repetition maximum.
• For more experienced trainers, depending on your focus, start with a weight that allows you to perform 10 reps with a tempo of 2 up, 1 hold and 2 down (5 seconds per rep), therefore 50 seconds per set.  Depending on your goal, you can look to increase weight and speed to focus more on strength/power, or you can slow the rep down and play around with the rep number to focus on strength/endurance

The Exercise Program

1. Double arm dumbbell open arc + squat

Ideas on how to make the exercise easier if you find this a challenge

1. Perform a partial range squat instead of full range
2. Stand upright and don’t perform a squat

Ideas on how to make the exercise more challenging:

1. Slow the movement down – increase the time for each rep
2. Increase the load
3. Hold a weight in either hand

 

2. Push up

Ideas on how to make the exercise easier if this is a challenge

1. Increase the bar height to reduce effort
2. Reduce the range of motion of the push up

Ideas on how to make the exercise more challenging:

1. Perform a push up off the floor

 

3. Kettlebell deadlift

Ideas on how to make the exercise more simple and less effort

1. Reduce the load
2. Elevate the floor level beneath the kettlebell by adding some pads to reduce range of motion

Ideas on how to make the exercise more challenging:

1. Increase the range of motion i.e. stand on mats to perform a deficit lift
2. Add a power band to increase the effort from the mid to top phase of the movement
3. Perform a suitcase deadlift or single hand mid position deadlift

 

4. Double arm posterior pull + split squat 

Ideas on how to make the exercise more simple and easier

1. Reduce the split squat range of motion or hold  a static split squat stance position
2. Reduce the load

Ideas on how to make the exercise more challenging

1. Increase the load
2. Perform a single arm posterior pull
3. Hold a static split squat in the lowest phase of the split squat
4. Change the anchor point i.e. lower it towards the ground

 

5. Single leg balance + double arm dumbbell superior pull

Ideas on how to make the exercise more simple and easier

1. Perform single leg balance with toe touch of the non grounded leg
2. Stand in a split stance or bilateral stance

 

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This blog post was written by Principle Four Osteopathy osteopath Heath Williams. Principle Four Osteopathy is one of Melbourne city cbd leading osteopathy clinics.  The clinic integrates manual therapy, occupational health and strength and conditioning services onsite.  For more information, check out www.principlefourosteopathy.com.au.

 

 

 

 

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