The Movement
Method
Your training, programmed as a system — not a collection of classes. Three formats, each with one job: Shred is the demand, Strong is the load, Core Restore is the absorption. Prescribed by a registered osteopath, coached in capped small-group sessions, progressed week over week.
Why we train with free-moving weights
Most of our strength work happens with kettlebells, dumbbells and D-balls — because they let your body move the way it's actually built to move. Nothing locks your hands into a fixed path, so every lift adapts to your shoulders, your hips, your mobility on the day.
That matters more from 35 onward, when training isn't about forcing your body into positions — it's about building strength you'll still be using at 70. Same stimulus, same results, working with your body instead of against it.
And when a barbell is the right tool — hip thrusts, squats, deadlifts, Zerchers, landmine work — we use it deliberately: loaded for your body, coached every rep.
Nothing in our studio is random. Every load is chosen for you, every movement is watched — that's the whole point of capping sessions at 10.
Shred demands. Strong builds.
Core Restore absorbs.
Shred
The 2:1 work-to-rest ratio is where you build muscle definition and lose body fat at the same time. Enough rest to keep the weight heavy. Enough work to keep the demand high. Local muscles recover while the system stays working — so the load never has to drop.
The industry's version of this turns into cardio with light dumbbells. Ours stays loaded, which is why it actually works.
40 minutes at your own station: kettlebells, dumbbells, D-balls, boxes and bands. Five movement patterns every session, in timed 2:1 blocks, loads coached up as the weeks progress.
Strong
This is where the heavy lifting lives. Squats, deadlifts, hip thrusts, Zerchers, landmine work — the big, structural lifts, loaded deliberately and coached every rep. Muscle responds to tension; bone responds to load — and both need more than your body is used to, added gradually, week over week.
Strong runs in the 1:1 window: equal work, equal rest, so you hit every set hard, recover, and hit it again at full quality. Most fitness trends skip the rest entirely — which is why people stay stuck for years. We don't. We cap at 10 so every rep gets coached.
40 minutes built around two lifting stations: pairs rotate through the racks while the rest run loaded strength work at their stations. Your numbers are tracked; your loads move up on schedule.
Core Restore
The third element — because training only works if your body can absorb it. Classical matwork Pilates, boxing core conditioning and bounce: deep core control, rotation with intent, and low-impact elastic work.
It's where the clinical education lives — deep core (TVA) activation, what abdominal separation really involves, hernia awareness, and how to condition your pelvic floor properly — the things every woman is told matter but nobody ever teaches. Sessions run in low red light, with handheld red light therapy devices in the mix, as a deliberate down-shift. This isn't the easy class. It's the one that makes the hard ones work.
Mat-based, precise and unhurried — at Ashfield under the red lights, and in the Summer Hill loft.
The Dose
Training doesn't work by accident — it works by prescription. The Dose is your week, written the way a clinician writes one: 2 × Strong, 1 × Shred, 1 × Core Restore.
Four sessions, three jobs, one system. Training fewer days? Your week still counts — every membership has a complete version of the Dose, and your coach will tell you exactly what yours looks like. Most people guess at their training week. Ours is prescribed.
Bookings open one week ahead via TeamUp — two weeks for annual members · every session capped · waitlists apply
Where the Method lives
The Movement Method at Kinetic
Our new home near the Ashfield mall — free parking, air conditioning, blue lights at 6am and red lights for Core Restore. Every session capped at 10, with the osteopathy clinic on site. Weekdays at 6.00, 6.45 and 9.00am.
Shop 105, 206–208 Liverpool Rd, Ashfield NSW 2131 · entrance on Holden Street
The Movement Method at The Big Little Space
Mat sessions in a light-filled heritage loft — Core Restore, stretch and bounce, minutes from Ashfield. Included in every membership. Timetable announced with the venue launch.
Memberships
- 2 coached sessions per week at Kinetic
- Every Summer Hill session included
- All sessions capped at 10 — booked via TeamUp
- Pause up to 2 weeks per year
- Unlimited sessions across both homes
- Your complete Dose, every week
- 10% off osteopathy in the clinic
- Pause up to 4 weeks per year
New to us? Start with a free trial session — SMS 0434 395 408 and we'll find your level before you commit to anything.
Prescribed by Dr Naomi Cooper
I'm a UK-trained registered osteopath and a US/AUS-trained exercise coach, and I've spent more than ten years coaching women through the decades when strength starts to matter most. The Movement Method is how my clinic thinks, applied to your training week: assessed, prescribed, progressed — and genuinely enjoyable, because nobody keeps a habit they don't enjoy.
Ready to take your Dose?
Start with a free trial session — we'll find your level, set your loads, and show you what a prescribed week feels like.