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Isometric Adductor Hold In the image below you will see one of Principle Four Osteopathy clients demonstrating a isometric adductor hold.  This is a great way to assess ones adductor strength in an isometric fashion as well as improve ones strength.  Place the top leg...

Single Arm Kettlebell Reverse Lunge With Hand Switch In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a single arm kettlebell reverse lunge with hand switch.  The passing off the kettlebell from one side to the other...

Lateral lunge with dumbbell snatch In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a single arm dumbbell snatch with lateral lunge.  Typically I will incorporate a dumbbell or kettlebell snatch exercise into my training...

Side Plank With Hip & Trunk Drivers The side plank is a commonly prescribed exercise for building lateral trunk stability (bracing).  In the video below you will see osteopath Heath Williams demonstrating a side plank with frontal plane hip driver (up and down)...

The Common Lunge Matrix The lunge is a great exercise that can be varied in so many different ways and therefore it is both a great warm up exercise for the lower body, but also a great strength exercise.   Gary Gray of the Gray Institute has been a big influence on...

Romanian Deadlift Exercise Variations In the images below you will see a number of variations on the romanian deadlift that one should consider if looking to vary their training and/or if they are wishing to build strength that requires their body to adapt to either...

Isometric Posterior Chain Hold In the image below you will see osteopath Heath Williams demonstrating a foam roller posterior chain isometric hold which requires the individual to maintain tension through their hamstrings, gluteals and spinal muscles.  This is a great...

Medicine Ball Wood Chop - Rotation Exercise Progressions The wood chop (low to high or high to low chop) exercise is a great exercise for those wishing to train ones core in the transverse plane. There are many variations on the wood chop exercise (chop and lift...

Narrow Stance Split Squat In the video below you will see osteopath Heath Williams performing a narrow stance split squat.  This exercise requires a good deal of both mobility in both legs as well as strength in the front loaded leg....

Goblet Squat With Calf Raise In the video below you will see osteopath Heath Williams performing a goblet squat with calf raise.  This was added in to the movement for both fun and also to add some isolated calf work (an often forgotten muscle) to the squat....

Kettlebell Floor Press With Hip Bridge Variations - Combining Strength Exercises In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrate a number of kettlebell floor press exercises combined with hip bridge variations. The...

Forearm Muscle Ball Massage https://www.instagram.com/p/BUS0bVvF7ik/?taken-by=osteoheathprinciple4osteopathy&hl=en The forearm flexors and extensors are muscles that often can become tight in those individuals performing regular computer work or manual handling....