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Bent over row with band resistance

In the video below you will see osteopath Heath Williams performing a bent over row (one of the best exercises for building a strong back as it engages your entire posterior chair). In this particular variation you will see that there is a power band (Ironedge orange...

Client specific overhead pressing strategies

In the videos below you will see how we have approached the strength and conditioning aspects for our Principle Four Osteopathy client who has a specific goal of wanting to address upper body strength, in particular overhead pressing. This client has previously...

Home Exercise Program

Check out the home exercise program we have recently created for our P4O client. Whilst this program is specific to their needs, this program incorporate fundamental patterns and movements that we will all benefit from completing. Home workout program Program 1:...

Client tailored exercise rehab programs

At Principle Four Osteopathy we focus a large portion of our time with our clients on active interventions. The reason being is that we feel the value this brings to the client over time far outweighs the symptom based approaches. This is not to say we don't do that...

Kinetic Link Training Is Perfect For Your COVID19 Home Workouts

Kinetic Link Training (KLT) is a full body integrated approach to training. Rather than isolated exercises at one joint in one plane, the KLT approach looks to train whole body movements. In the video below you will see osteopath Heath Williams of Principle Four...

Powerband Chest Exercise Variations For The Home Workout Program

If you have a powerband or two, you have a chest workout program ready to go. In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a number of different power band (single and dual band) chest exercises that one could...

Romanian Deadlift Short Instructional Video

I thought I would post this short instructional video on how to perform a kettlebell Romanian deadlift on our webpage because I recently shared this with a client of mine who is training at home. The Romanian deadlift is a stiff legged (partial knee bend) deadlift...

Thigh clearance at the workstation

Principle Four Osteopathy and Corporate Work Health Australia osteopath Heath Williams discusses thigh clearance at the workstation and how to self assess this and make adjustments to improve your sitting comfort whilst working from home or in the office....

Pre Employment Functional Capacity Assessments

Did you know that we offer pre employment functional capacity assessments at our Melbourne City CBD Osteopathy clinic? Osteopath Heath Williams of Corporate Work Health Australia / Principle Four Osteopathy is trained in the JobFit System to conduct pre employment...

COVID19 Home Workout

For those of you who cannot fathom training like myself, I have posted a routine that I performed at home a few weeks ago. This home workout routine requires dumbbells and/or kettlebells. I performed 3 sets of this routine and kept rest to a minimum to get both a...

Clubbell tricep extension

If you have yourself a set of clubbells or even just two dowel sticks, then give this bodyweight tricep extension exercise a go if you want one that will make you work harder than the typical rope push down exercise. https://www.instagram.com/p/B-YE6JQDm5x/ If you are...

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