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Introducing The Box Squat The Box Squat is one of my favourite exercises to prescribe for clients who are unable to squat due to knee pain or have difficultly performing a standing squat.   Start Position Start from the seated upright trunk position where one is...

Camber Bar Bench Press The Camber Bar is a great speciality training bar to have in your training tool kit because it is versatile and can be used for a variety of exercises, ranging from squats, goodmornings, shoulder pressing and bench press.  The bar is designed so...

Crossfit Movement Screen & Performance Essentials Consultation     COMING VERY SOON!    REGISTER YOUR INTEREST IN A CONSULTATION BY EMAILING info@principle4.com   Who Should Book In For A Crossfit Movement Screen & Essentials Consultation...

The Mark Bell Slingshot - Bench Press Training The Mark Bell Slingshot is a great training accessory to have in your training bag on chest day because it can be used to help you get used to handling heavier training loads.  The idea is that you place the slingshot...

Powerband Stability Challenged Push Ups In the video below we see osteopath Heath Williams of Principle Four Osteopathy performing push ups on a powerband.  The placement of the 41 inch thick powerband from one J-Cup to the other creates enough tension so that it will...

Chin Up With Alternating Arm Focus In the video below we see osteopath Heath Williams of Principle Four Osteopathy demonstrate how you can focus an exercise on one side of the body to create additional load and stress to create further strength development in the...

Principle Four Osteopathy Meets Vault Performance and  Crossfit 224               This week Principle Four Osteopathy were taken through a Crossfit Exercise Technique and Training session at Vault Performance Crossfit 224 by Crossfit...

Having Some Fun With The Chin Up When it comes to performing vertical pulling movements in the gym, often we will see the same old chin up with neutral, pronated or supinated grips.  You will also see the Lat Pull Down Machine in use with its various attachments.  For...

Power Club Shoulder Mobiliser In the video below we see osteopath Heath Williams of Principle Four Osteopathy demonstrate another power club shoulder mobiliser.  In a previous post on his osteopathy and strength and conditioning instagram account he demonstrated a 4kg...

Decline Rockpress To Push Up In the video below we see osteopath Heath Williams of Principle Four Osteopathy adapt the Rockpress exercise that has been developed by Zuu.  He has integrated this with a push up so that he can train both his shoulder, chest and triceps...

Have You Suffered A Whiplash Injury? Whiplash injuries often occur when an individual is involved in car accident or situation where they experience an unexpected force.  Typical whiplash injuries can present as both neck and lower back pain. Whiplash injuries often...

Sumo Deadlift With Bands The deadlift is a great exercise to perform to build strength and power through the hips and lower limb.  The exercise really loads up and requires you develop force through the posterior chain.  In the video below you will see osteopath Heath...