Frans Bosch Inspired Exercises – Strength and Conditioning

In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating  few exercises inspired by Frans Bosch.

Single Leg RDL to Step Up

In the video below you will see osteopath Heath Williams performing an overhead dowel stick hold starting from the single leg RDL position (the overhead stick position – pushing away from the body creates torso stiffening) and the RDL stance hold encourages cocontraction of the planted foot).  The aim is to move from this position to the box step up with an aim to train the lower body.

Single Leg RDL to Step Up with Load

In the video below you will see osteopath Heath Williams performing the same movement pattern with a slight overload (Bulgarian bag).  Other load variations could include a barbell hold over the shoulders or load that moves i.e. aqua bag to create a perturbation).

 

Wall Supported Single Leg Hold (RDL position) to Single Leg Box Step with Wall Ball (at chest)

In the video below you will see another variation whereby the back leg is placed on the wall to add stability. The wall ball hold is used to add a slight external load and the aim is to step through quickly to train power/speed.

Single Leg Wall Supported RDL with overhead Wall Ball Hold to Single Leg Step Up

This is a progression on the previous exercises as it requires a greater amount of upper body and torso stiffening to hold the wall ball overhead.

Wall Ball Single Leg RDL hold to Step Through to the Wall

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. 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.

 

 

 

 

 

 

 

%d bloggers like this: