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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....

Knee Vs Hip Dominant Exercises https://www.instagram.com/p/BUN6kUWFAxh/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see one of Principle Four Osteopathy clients demonstrating two versions of a bulgarian split squat.   Both have the same...

Taking A Look At The Single Arm Kettlebell Overhead Press The kettlebell overhead press is one of my favourite exercises for overhead strength work as it requires not only upper body strength, but also requires you to stabilise through your whole body due to the...

Hip Lock Drill - Inspired By Frans Bosch Recently I have been playing around a lot with the exercise concepts and ideas that Frans Bosch talks about and implements within his day to day practice when working with athletes across the globe.  In the image below you will...

Straight and Bent Knee Calf Raises In the image below you will see one of Principle Four Osteopathy clients performing a loaded (ipsilateral kettlebell hold) straight leg and bent knee calf raises.  The straight leg calf raise biases the gastrocnemius muscle whilst...

Aqua Bag Pertubation Training: Integrating The Lunge with Press I recently purchased an aqua bag (bag partially filled with water) and the challenge with this training tool is that one must stabilise and control the bag that has a moving load within it.  This product...

Torsonator With Trunk Rotation In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a torsonator rotation twist with trunk rotation to train his core in a upright standing position.  This is slightly different to the...