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Plyometric Training – Bodyweight Power
Plyometric Training - Bodyweight Power Lower body plyometrics using ones body is a simple yet effective way to train power. When it comes to undertaking plyometric bodyweight training it is important to get the training program/load and recovery phase correct so to...
Medicine Ball Rotational Throw – Core Exercise
Medicine Ball Rotational Throw - Core Exercise The medicine ball throw is probably one of my favourite rotational core exercise because it requires very little equipment (wall and medicine ball) and the exercise is a full body exercise that allows the individual to...
Vertical Pressing Exercises & Progressions
Vertical Pressing Exercises & Progressions The vertical press movement is a staple in my upper body routine. There are so many great ways to perform vertical pressing and I have outlined some of my go to favourites and reasons why below: Kettlebell overhead press...
Horizontal Pull Exercises & Progressions
Horizontal Pull Exercises & Progressions The horizontal pull movement is one of the most important movements to incorporate into ones upper body program. This combined with vertical pulling movements helps to balance out the vertical and horizontal pushing that...
Posterior Cable Fly
Posterior Cable Fly In the video below you will see osteopath Heath Williams demonstrating a posterior cable fly. This is a great exercise for those wishing to train the muscles around the scapular and posterior shoulder/back. This blog post was written by osteopath...
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...