Our Blog
No Lat Pull Down, No worries!
In the videos below osteopath Heath Williams will show you how you can incorporate vertical pulling into your exercise routine if you have a cable machine or bands, but no traditional lat pull down. By changing ones position we can get into a position that allows us...
Med ball push and up and pass
In the video below you will see Heath and Luke performing an alternating medicine ball push up and then pass it to one another whilst the other holds a high plank position. This is a great partner exercise because both people are constantly working throughout the...
Med Ball Spiderman Push Up
https://www.instagram.com/p/B72lJr_Hc4m/ In the video above you will see osteopath Heath Williams performing a med ball spiderman push up that requires him to alternate the position of the med ball on each pushup. This is a great variation on the traditional push up...
Double Landmine Push and Pull Exercises
In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a double landmine bent over row and an alternating step with overhead press (135 degree angle approximately). The double landmine is a great tool as there are so many...
Hip Focused Exercises
In the videos and images below you are going to see one of Principle Four Osteopathy clients demonstrating a number of different hip focused exercises. These include: Isometric hip adduction with swiss ballSeated hip abduction with resistance band (micro band from...
Workstation ergonomics and wellbeing training
Principle Four Osteopathy and Corporate Work Health Australia osteopaths deliver a wide range of lunch time workshops for many of Melbourne City CBD corporate businesses. Workshops range from our sit safe worsktation desk set up training through to stretch and...
Grip strength training with the Saxon Bar
The Saxon bar is a 3 inch thick rectangle bar that has been designed for grip strength training. The grip is often one of those underrated areas to train and whilst it is inherently involved in all lifts, often there is lack of specific training. The Saxon bar is one...
Lateral lunge with single arm low to high open arc
In the video below osteopath Heath Williams of Principle Four Osteopathy is demonstrating a lateral lunge starting from a narrow stance with a single arm dumbbell open arc from low to high point. This is a great exercise for training the body in the frontal plane and...
Single leg RDL with toe touch
The single leg RDL with toe touch is one of my go to exercise variations for those who I am wanting to incorporate single leg loading through the posterior chain and the individual is challenged in their balance or ability to perform a sound single leg RDL with only...
Split squat with alternating slam ball open arc
In the video below you will see osteopath Heath Williams performing a split squat with an alternating slam ball open arc. This is a great exercise that integrates the whole body (lower body, trunk and upper body). One is also required to maintain stability through the...
TRX assisted mobility exercises
P4O client @burt328 lower body mobility - we are integrating the TRX at present to add stability so that movement can be explored more freely #mobility #trx #warmup #osteo #osteopathy #principlefourosteopathy @trxtraining @trxvideos In these videos we incorporate the...
Upper Body Back Workout
Check out one of the workouts that osteopath Heath Williams of P4O recently undertook. the primary focus of this workout was on the back and shoulders with a heavy emphasis on pull movements. 1. Full range lateral raise2. Bent over fly3. Face pull4. Straight arm pull...