Bodyweight and Movement Workshop With AWEN


Just this weekend gone I had the pleasure of attending another great bodyweight and movement training session with Morgan White of AWEN.  This time it was held at Martyn Girvan’s Elite Sports Performance in Spotswood and it was great to see a mix of professionals (osteopaths, exercise physiologists, personal trainers and strength and conditioning coaches) attend and try out a variety of different mobility and strength drills using only their bodyweight.

The 3 hour workshop was a great introduction in how to use ones own body for developing and progressing mobility and strength.  The day started off with 30-45 minutes of mobility preparation that addressed all areas of the body.  From this I learnt that it is very important to get the body prepared for bodyweight training and this included a range of mobility drills for the spine, shoulder, hips, knees and especially wrists/hands and feet/ankles.  As a large amount of bodyweight training requires an individual to explore their own range of motion through these joints and then load them when performing the various locomotive drills, it is imperative that we start to explore and load them regularly so that we look to prevent injury when training.

As the session progressed we were shown and each attendee practiced and were coached in a range of locomotive drills that included the A-Frame and A-Frame locomotives, Bear Crawls and variations, Ape patterns and variations, Crab and variations and bridging.  The great thing about these exercises is that they are self limiting and the individual can work to their own abilities and regress or progress the exercise by varying the depth of movement, speed of movement, range of movement and body weight load.

A big highlight for myself from the workshop was that it helps you to identify where your strengths and limitations are and this gives you a goal to focus on with regards to improving.  For some of us, mobility deficits were a key factor, whereas others lacked coordination and body awareness and/or general strength.  I look forward to practicing these over the next couple of months and undertaking further bodyweight and mobility workshops to explore my own potential and look to vary my current training regime from the traditional strength and conditioning model.

I have posted a few images and videos below to highlight some of the drills performed on the day and would highly recommend those wanting to try something different with regards to developing mobility and strength using only their own body and the environment around them.  For those interested in bodyweight training, I would recommend you check out the AWEN facebook page.  Click here to follow AWEN on facebook.

Bear Crawl Mirroring














A Frame Variation Locomotive

A Frame, Mobility, Strength













Hip Bridge Variation














This blog was written by Osteopath Heath Williams of Principle Four Osteopathy.  He has an interest in Osteopathy, Strength and Conditioning and all things movement.

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.