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Plank to side plank assessment and exercise prescription
Plank to side plank assessment and exercise is one of the strategies we use when reviewing an individual who has been experiencing back pain. This is a progression on the 4 point kneeling position with hip extension or hand raise to further challenge the body. The...
Single arm pull variations in 60 seconds
Osteopath Heath Williams covers off on all the variations of single arm pull exercises (hand positions and pull path) in under 60 seconds. Watch this video to see how you can vary up your training program. https://www.instagram.com/p/B-NYLumjzJo/ This blog post was...
Fat Bar Barbell Training
The Fat Bar barbell is a thicker than normal barbell and the benefit of using a fat bar is that you are challenged with your grip whilst performing all of the standard barbell exercises. We sourced our fat bar locally from a custom gym equipment designer as we wanted...
Anti rotation trunk exercises
In the following three videos you will see one of P4O clients demonstrating a range of anti-rotation trunk exercises. These include: Pallof press - standing in upright position and pushing band anteriorly and needing to counter the rotation through the trunk.Plank...
Slam Ball Combo Circuit
In the video below osteopath Heath Williams of Principle Four Osteopathy will demonstrate a nice little slam ball combo that you can look to perform for reps or time. The other alternative is to take each individual exercise and perform multiple sets of each (2-5) for...
10 Med Ball/Slam Ball Exercises In Less Than 60 Seconds
Principle Four Osteopathy osteopath Heath Williams is going to demonstrate 10 different exercises in less than 60 seconds. Pick some of these and integrate them into your training program. Exercises included are: Squat low holdAnterior load squatAsymmetric squatSquat...
Open arc exercises
The open arc movement is where the hands move away from the midline in the frontal plane or sagittal plane. A closed arc is described as the arm moving towards the midline (opposite to an open arc). The arc terminology was first described to me by physiotherapist...
The Push Up Clock
Training at home has meant we have had to get creative to challenge both our minds and bodies with training. This means more creativity and a different training stimulus which the body needs to adapt to. In the video below you will see osteopath Heath Williams of...
Look after your wrists when training
Osteopath Heath Williams discusses what you should look out for with your wrists when training in the short video below. https://www.instagram.com/p/B_jBlmuDJ7D/ At P4O we have a special interest in all things movement, exercise prescription, rehab and strength and...
Bracing against gravity in the sagittal plane
In the videos below you will see one of Principle Four Osteopathy clients performing an ab roller exercise and swiss ball knee tuck. Both of these exercises require the individual to brace through their trunk with a moving region of the body (either upper limb or...
Band resisted dumbbell and bodyweight exercises
In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating how you can perform a variety of band resisted exercises. The include: Band + dumbbell resisted bent over posterior flyBand resisted push upBand + dumbbell resisted...
ViPR Lunge and reach matrix
In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a lunge and reach series of exercises. He can be seen lunging in all directions (forwards, to the side and away from the body) with a reach on the same side and opposing...