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Using Your Environment When Exercising When it comes to using your environment to adapt and challenge your training program (be it for progressing/regressing an exercise or helping you to correct a pattern dysfunction), there are many different ways this can be used....

Hamstring Bent Knee Stretch With Trunk Rotation In the image below osteopath Heath Williams of Principle Four Osteopathy demonstrates a standing bent knee hamstring stretch with trunk rotation.  The bent knee hamstring stretch with an anterior pelvic tilt is a great...

Arrow Push Up With Scorpion Leg Movement In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing an arrow push up (focusing on loading one shoulder girdle whilst aiming to maintain a straight opposing arm with minimal loading)...

Advancing The Side Plank The side plank is a commonly prescribed exercise that focuses on static bracing through the lateral chain.  The side plank is probably one of the most common exercises prescribed when it comes to bracing exercises (in addition with the plank...

Kettlebell Training And Strength I was recently reading the article titled "The role of kettlebells in strength and conditioning: A review of the literature" that was published in the strength and conditioning journal in 2014 and thought I would highlight some of the...

Banded Hip Hinge With Additional Spinal Positioning Feedback In the image below you will see how osteopath Heath Williams of Principle Four Osteopathy has incorporated a number of tools with one of his clients to help with both spinal positioning to assist with...

Modified Side Bridge - Lateral Chain Exercise When it comes to training the lateral chain using a side bridge, there are many different variations that can be adopted.  In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating...

Dynamic Frontal Plane Kettlebell Push Up In the video below you will see one of Principle Four Osteopathy and Jon Weller Personal Training clients demonstrate a dynamic frontal plane kettlebell push up.  This is a great exercise for those wishing to develop speed and...

Modifying The Foam Roller Thoracic Spine Mobiliser When it comes to working on mid to upper thoracic spine mobility, sometimes there is a need to alter the drill slightly to accomodate perhaps a stiff back or where there is an increased level of muscular bulk as a...

Bottom Up Kettlebell Squat To Press The bottom up kettlebell squat to press is a progression on the bottom up kettlebell squat.  The progression involves coming out of the squat position and then pressing the kettlebell overhead which requires strength through the...

Goodmorning - Grooving The Hip Hinge Pattern The hip hinge in addition to the squat, lunge, step etc is one of those fundamental movement patterns that I think all people should master.  It is also a great movement pattern that allows an individual to progress to...

Shoulder/Back Stretch & Mobiliser Using The Foam Roller In the video below you will see one of Principle Four Osteopathy clients demonstrating a great shoulder/back stretch/mobiliser using the foam roller.  This is a great foam roller exercise to perform if you...