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Cable Pull Through - A Great Hip Hinge Exercise The cable pull through exercise is a great hip hinge exercise because the set up of the cable pulley relative to the individual encourages the individual to perform movement of the hip in the horizontal plane.  Often...

Static to Dynamic Lateral Trunk Stretch In the image and video below you will see Baseball Player Matt Blackshaw performing a sidelying QL trunk stretch over the swiss ball (static stretch) and then we have progressed this into a dynamic wall supported lateral trunk...

The Wall Plank Exercise In the image below you will see one of Principle Four Osteopathy clients performing a wall plank.  This is a regressed version of the floor plank (due to reduced effort against gravity).  The focus here is on trunk alignment, hands in line with...

McGill Big 3 Exercises - An Osteopaths Perspective In the image below you will see one of Principle Four Osteopathy clients demonstrating regressed versions of the birddog, plank, side plank and deadbug.  These are all exercises focusing on bracing the spine and...

The Cody App - Strength Fundamentals https://www.instagram.com/p/BdMZC6Vl_BO/?hl=en&taken-by=osteoheathprinciple4osteopathy I was recently gifted a yoga course on the Cody App by a client of mine and have been having great fun integrating some of the many...

Reverse Grip Dumbbell Curl Exercise With Isometric Hold In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a reverse grip dumbbell curl with an isometric hold at the top phase of the movement (end of the concentric curl...

Weight Plate Bicep Curl To Overhead Press To Tricep Extension In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a weight plate (20kg) bicep curl to overhead press to tricep extension.  This was a great exercise because it...

Dumbbell External Rotation - Shoulder Rehab In the video below you will see osteopath Heath Williams performing a standing dumbbell external rotation with arms at 90 degrees. This is a progression on external rotation at 0 and 45 degrees and requires the individual to...

The Doorway Lat Stretch In the image below you will see one of Principle Four Osteopathy clients demonstrating a lat stretch (back) using the doorway as an anchor point.  At Principle Four Osteopathy we are big  believers in prescribing stretches and exercises that...

Kettlebell Swings 30 seconds on - 30 seconds off - 15 minutes Most of my training lately has been focused on either bodyweight and resistance work of 5-8 reps.  Therefore I thought I would spice things up with some more intensity based work.  This short video is the...

Split Stance Alternating Landmine Twist In the video below you will see osteopath Heath Williams performing a split stance alternating landmine twist.  This is a variation on the traditional landmine twist (bilateral stance forward with landmine twist to the side). ...

4 Point Kneeling / Quadruped Core Exercise In the image below you will see one of Principle Four Osteopathy clients performing a 4 point kneeling core exercise whereby they are required to raise the knees off the ground (1 - 2 inches) whilst maintaining a stable trunk...