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Does Your Osteopath Train and Understand Movement & Strength Training? At Principle Four Osteopathy our osteopaths regular move and train and understand strength training and periodization.  All of our osteopaths have undertaken a range of training courses and...

Bilateral Kettlebell Rack Position Box Squat In the video above you will see osteopath Heath Williams performing a bilateral kettlebell rack position box squat.  The anterior kettlebell hold places more load forward of the person and this works well for those looking...

Upside Down Kettlebell Goblet Squat In the video below you will see osteopath Heath Williams performing an upside down kettlelbell goblet squat.  The upside kettlebell hold is different to the traditional kettlebell hold where you hold it by the horns and places an...

Cossack Squat In the video below you will see osteopath Heath Williams working on his Cossack Squat.  This is a great exercise that requires a large degree of mobility through the foot/ankle and hip as well as strength.  You can regress this exercise by adding...

Cossack Squat + Counterweight In the video below you will see osteopath Heath Williams demonstrating a Cossack squat with counterweight (kettlebell held out in front).  He has incorporated this into his Cossack squat warm up routine to assist with both trunk...

Bracing The Core + Stability + Movement Plank Progression In the video below you will see personal trainer and massage therapist Brad Bullock demonstrating a plank with elbows on the foam roller (challenging stability) + anterior/posterior movement of the arms which...

Birddog Progression - Increasing Complexity To Your Exercise The birddog exercise is a common exercise seen in many peoples programs that focuses on the individual having to maintain a stable torso/trunk position whilst moving their arms, legs or both.  Typically one...

Trap Bar Bent Over Row In the video below you will see osteopath Heath Williams demonstrating a trap bar bent over row.  This is a variation on the barbell bent over row and involves having a neutral grip (hands by side) compared to the bar sitting forward of ones...

Ba nded Scapular Activation Drill - Get Your Shoulders Ready For Training In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a banded multiplane bilateral and ipsilateral exercise routine.  This is a great quick little...

Push Up Exercise & Progressions The push up is probably one of my favourite upper body strength exercises and tests for strength/endurance to bodyweight ratio for horizontal pushing because it requires no equipment and anyone can do it. Some of my favourite push...

4 Point Kneeling / Quadruped Exercise Progressions Exercises in the quadruped 4 point kneeling position are great because they provide the individual with a great deal of support and stability and can be progressed and regressed to suit the demands of all...