Introductory Workout
Workout Instructions
Now the fun starts.
It is time to combine the 4 exercises you have learnt to perform your first KLT workout.
Examine the workout images (below) which show the start and finish positions for each of the 4 KLT exercises.
Exercise 1
Posterior Pull + Double-Leg Squat
Exercise 2
Anterior Push + Anterior Lunge
Exercise 3
Opening Arc + Split Squat
Exercise 4
Closing Arc + Weight-Shifting Squat
Exercise 1
Posterior Pull + Double-Leg Squat
Exercise 2
Anterior Push + Anterior Lunge
Exercise 3
Opening Arc + Split Squat
Exercise 4
Closing Arc + Weight-Shifting Squat
Perform the complete KLT Introductory Workout in your preferred training space.
Follow the training variables below for the four KLT exercises. These variables allow you to develop a great balance between strength, endurance and movement control.
Training Variables for the KLT Introductory Workout
Sets: 4 sets per exercise.
- that is 4 sets for double-arm or alternating-arm exercises
- and 2 sets per side for single-arm exercises
Reps: 12 – 16 per set.
Tempo: 5 seconds per rep.
Rest Between Sets: 30 seconds between each set.
Transition Between Exercises: Allow 60 seconds to change the position of band anchor-point / cable-height.
Load:
Choose a load that allows you to feel that you have worked to a moderate to high intensity within the prescribed repetition range (between 12 and 16 reps).
You should feel that you have genuinely worked quite hard – without compromising your good technique. If you get to 16 reps and feel like you have not worked hard (and could easily push on to 20 reps or more) then consider increasing the load for greater resistance. On the other hand – if you can not get to 12 reps due to fatigue or loss of good technique then definitely decrease the load (use a lighter band or dumbbell) for your next set or sets.
Reduced Duration Workout
If you feel more comfortable with a shorter duration training session or if you are quite new to weight training then it is a good idea to half the workload by reducing the training volume to 2 sets per exercise (that is 1 sets each side for asymmetrical single arm / single leg exercises).
At just 2 sets per exercise you can expect the workout to take about 15 minutes to complete.
Training Frequency
By committing to regular Kinetic Link Training workouts, you will begin to experience many of the long-term health benefits that arise from consistently performing full-body functional strength training.
We recommend that for best outcomes, you should be performing 3 KLT workouts per week.
This level of commitment should be sufficient to achieve great outcomes from your training. However, if there is an inclination to do more, as many as 4 – 5 sessions may be undertaken. More than this is not recommended – you still need rest days. Unless you are an experienced strength training athlete, it is probably not a good idea to perform strength training at a high intensity more than 2 days in a row.
We trust that KLT will assist you in experiencing the joy of moving with ease, efficiency, strength and control, in the weeks, months and years ahead … and throughout your health-filled life.
