Whole body training session

Check out one of osteopath Heath Williams whole body training sessions.  This program focuses heavily on the kinetic link training approach that was developed by sports physiotherapist Wayne Rogers.

The program in detail:

1. Double arm dumbbell open arc + squat
2. Cable double arm posterior pull (high) + split squat (static)
3. Double arm dumbbell open arc + single leg hinge
4. Double arm kettlebell superior push + alternating single leg balance
5. Double arm cable closing arc + squat (partial)
6. Double arm cable open arc + squat
7. Knee extension
8. Double arm cable anterior push + split squat (static)

Sets: For symmetrical exercises, aim for 2-4 sets i.e. exercises 1, 4, 5, 6, 7.  For asymmetrical exercises, aim for 1-2 sets i.e. exercises 2, 3, 8

Reps:  For beginners, aim for 6-8 reps with some reps left in the tank. For those looking at a more intense exercise, aim for 8-12 reps and slow your tempo down.

Check out the instagram post below for a look at each exercise.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy.  Principle Four Osteopathy is located in the heart of the Melbourne city cbd.