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Plank with Anti Rotational Challenge

Plank with Anti Rotational Challenge In the video below you will see osteopath Heath Williams performing a plank with arm reach. This arm reach requires Heath to maintain stability of the body against gravity and avoid the rotation effect that gravity is challenging...

Vertical Pulling Exercise Progressions

Vertical Pulling Exercise Progressions The chin up / pull up exercise is by far one of my most favourite exercise to perform as well as prescribe to the non injured client because it requires them to conquer moving their own body weight against gravity.  Add...

Hip Bridge Progressions

Hip Bridge Progressions The hip bridge is a commonly prescribed exercise used as part of movement preparation and strength training of the gluteals and hamstring muscles.   Below I have outlined a number of various hip bridge progressions one could look at...

Core Exercises – Which Ones Do You Have In Your Program?

Core Exercises - Which Ones Do You Have In Your Program? When it comes to core exercises, I would argue that all exercises require the core, be it a chin up, push up, squat and deadlift.  However, when it comes to thinking about a more focused approach to training the...

Preparing For Training

Preparing For Training In the past my approach to preparation for training was very limited and as my body started to become beaten up, sore and generally less flexible and mobile over time, I decided to do something about it.  Then I was introduced to a simple system...

Taking A Look At Mike Boyle’s Functional Continuum

Taking A Look At Mike Boyle's Functional Continuum I have recently been reading Mike Boyles new book titled "Functional Training For Sports" 2nd edition and thought I would outline the functional continuum that he presents in the book based on the lower body, upper...

Exercise Program Design – Keeping It Simple And Straight Forward

Exercise Program Design - Keeping It Simple And Straight Forward Many of the clients that present to Principle Four Osteopathy for the treatment of a training related injury or for some advice on programming often seem to be missing a few key ingredients that are...

Simple Way To Assess Lower Body Strength & Power

Simple Way To Assess Lower Body Strength & Power Recently I have been reading Mike Boyle's new book titled "Functional Training For Sports 2nd Edition" and he talks about his favourite functional lower body strength exercises.  In his book he talks about using the...

Assessing Functional Upper Body Strength

Assessing Functional Upper Body Strength I have recently been reading Mike Boyle's new book " Functional Training For Sports"2nd edition" and it has been great to see that he writes about using chin ups/pull ups, inverted bodyweight row and the push up as the...

Sitting Posture | Are You Varying Your Posture Regularly?

Sitting Posture | Are Your Varying Your Posture Regularly? We all know that sitting for long periods (duration) of time without variation in movement  or posture (being static) may be a risk factor for musculoskeletal disorders.  The same can be said for standing in...

Standing Birddog Exercise

Standing Birddog Exercise I was recently reading Stuart McGill new book titled "Back Mechanic"and came across a modification of the birddog exercise that I had never seen before and thought I would give it a go.  Interestingly this modification is quite challenging...

Simple & Effective Shoulder Postural Exercise

Simple & Effective Shoulder Postural Exercise In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a simple yet effective postural drill to help improve ones awareness of shoulder positioning when standing.  All the...

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