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Band Ankle Mobility When it comes to working on increasing ones mobility and flexibility at the ankle there are many different strategies that one can adopt.  This may involve a combination of static and dynamic stretching of the calf complex, myofascial release...

Playing Around With Some Mobility Drills In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating some mobility drills that he has been recently playing around with.  His aim was to try and incorporate movement through...

Banded Hip Mobility I was first introduced to banded hip mobility through Kelly Starrett Supple Leopard Book and also when I started training at Elite Sports Performance.  Over the last couple of years this has become even more popular with almost every gym, crossfit...

Archer Push Up With Hold In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing an archers push up (moving ones bodyweight to one side whilst aiming to maintain a straight opposite arm) and at the bottom of this archer push up...

Banded Glute Activation Drills When it comes to using bands as part of your movement prep or rehab/prehab for glute work, look no further than how the micro/mini and larger 41 inch bands can be used in the photos below.  Osteopath Heath Williams has shown a variety of...

Dumbbell Push Up to Pull and Push In the video below you will see osteopath Heath Williams demonstrating a dumbbell push up to single arm pull and push.  This is a great exercise to perform because it combines trunk bracing, bilateral pushing in the horizontal plane,...

Tall Sitting Single Arm Kettlebell Press In the video below osteopath Heath Williams of Principle Four Osteopathy demonstrates a tall sitting single arm kettlebell press.  This exercise requires one to be able to maintain an upright seated posture and eliminates any...

Kettlebell Roll Back To Multidirectional Reach In the video below you will see osteopath Heath Williams of Principle Four Osteopathy perform a kettlebell roll back to multidirectional reach.  Heath is using the kettlebell as an external load and reaching in multiple...

Bottom Up Kettlebell Bench Press If you are looking for an exercise to work on challenging proprioception, balance and control through range of motion in the chest press department, then look no further than the bottom up kettlebell press.  This is a great exercise...

Multi Plane Lunge Exercises 9 times out of 10 I will see people performing a sagittal plane lunge (anterior or posterior) whilst never having considered adding in lunge movement patterns in other planes of movement.  I am a massive fan of prescribing the lunge in my...