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Your Environment Is Your Training Playground I hear people say all the time that they cannot exercise unless they have a gym to go to.  I absolutely disagree with this and feel that there are many great mobility and strength exercises we can perform in a small 2*2...

Single Leg Step Up Exercise - Training Around Your Clients Injuries It is important that we are able to adapt both our treatment and training around our clients injuries so that we can continue to help them work towards their goals and improve on mobility, stability...

Handstand With Weight Shift In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a handstand with weight shift (moving weight slowly back and forth over each hand) at Elite Sports Performance in Spotswood. The aim was to...

Incline Dumbbell V Press In the video below you will see osteopath Heath Williams demonstrating an incline dumbbell V press.  The incline position of the bench changes the load and stress through the chest slightly and will adopt greater anterior shoulder...

Ab Roller Exercise From Feet In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a partial range ab roller exercise from feet (a progression from the knees) and using the wall as a safety net as the roller moves away from...

Neutral Grip Dumbbell W to Y Exercise For Shoulders and Scapular In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a neutral grip dumbbell W to Y exercise that requires you to stabilise through the scapular and then...

Making Training Fun and Stimulating Recently I attended a 1 day course on Chronic Pain and Movement that was conducted by osteopath Grant Burrows of Pro Care in Geelong.  Grant is one of those very smart people who is able to translate very complex concepts and...

Introducing Body Awareness In Training In the video below you will see one of Principle Four Osteopathy clients demonstrating a lateral and anterior/lateral lunge whilst holding a stick along their spine (touching head, back and bottom) and then bending forward.  The...

Pallof Press Variations The Pallof Press exercise involves the individual moving a band with resistance pulling across the body out in front of them, holding it and then returning.  There are many variations that you will see on this with regards to movement...

FreeForm Board Push Up To Single Leg Knee Tuck In the video below you will see osteopath Heath Williams of Principle Four Osteopathy perform a FreeForm board push up to single leg knee tuck at Pilates on Bourke in Melbourne Docklands.  This is a great exercise that...

Push Up To Scorpion In the video below you will see osteopath Heath Williams demonstrating a push up and then moving into a scorpion like move (bringing one leg over the top and rotating through the leg first in the high plank).  This is just another nice little...

Kettlebell L Sit Progressions Recently I have started working more on developing both my movement and strength against gravity and using some simple tools because 1.  it is fun to learn new things 2.  it is bloody hard and requires a great deal of both strength and...