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Customising your training program

At Principle Four Osteopathy we have clients presenting to us for any number of reasons. The typical reasons often relate to one of the following: I am in pain. Help me get out of painI am sick of constantly dealing with niggles and not being able to do what I want to...

Mouse ergonomics

https://www.instagram.com/p/B_f5J8yDre5/ Have an issue with your home office workstation ergonomics? Touch base via email @ info@principle4.com. Principle Four Osteopathy is located at 178 Collins st Melbourne City CBD 3000. Book online @...

Birddog Exercise Progressions

- foam roller (stability challenge)- hip extension progressing to hip + shoulder flexion (more to less stability) - focusing on trunk control with limb movement https://www.instagram.com/p/CACFS9JARQj/ Principle Four Osteopathy are located at 178 Collins St Melbourne...

FreeForm Board Mountain Climber

The FreeForm Board is one of those tools that is a must have for any exercise rehab, strength and conditioning or performance centre. It is so versatile and can be used with almost all conventional exercises to challenge ones mobility, stability and control. The board...

Home Exercise Program Example

P4O client / home program / pick 2-3 exercises each day, 2-3 sets, 10-25 reps with low to mod effort / goal is to integrate tx spine shoulder and back1. Squat with face pull2. Split squat with face pull3. Lateral lunge with low to high open arc across the body4....

Plank to side plank assessment and exercise prescription

Plank to side plank assessment and exercise is one of the strategies we use when reviewing an individual who has been experiencing back pain. This is a progression on the 4 point kneeling position with hip extension or hand raise to further challenge the body. The...

Single arm pull variations in 60 seconds

Osteopath Heath Williams covers off on all the variations of single arm pull exercises (hand positions and pull path) in under 60 seconds. Watch this video to see how you can vary up your training program. https://www.instagram.com/p/B-NYLumjzJo/ This blog post was...

Fat Bar Barbell Training

The Fat Bar barbell is a thicker than normal barbell and the benefit of using a fat bar is that you are challenged with your grip whilst performing all of the standard barbell exercises. We sourced our fat bar locally from a custom gym equipment designer as we wanted...

Keyboard ergonomics

In the video below P4O and CWHA osteopath Heath Williams discusses keyboard ergonomics and all the key things you need to consider when working from home or in the office. https://www.instagram.com/p/B_ia0JojG2j/ This blog post was written by osteopath Heath Williams....

Anti rotation trunk exercises

In the following three videos you will see one of P4O clients demonstrating a range of anti-rotation trunk exercises. These include: Pallof press - standing in upright position and pushing band anteriorly and needing to counter the rotation through the trunk.Plank...

Slam Ball Combo Circuit

In the video below osteopath Heath Williams of Principle Four Osteopathy will demonstrate a nice little slam ball combo that you can look to perform for reps or time. The other alternative is to take each individual exercise and perform multiple sets of each (2-5) for...

10 Med Ball/Slam Ball Exercises In Less Than 60 Seconds

Principle Four Osteopathy osteopath Heath Williams is going to demonstrate 10 different exercises in less than 60 seconds. Pick some of these and integrate them into your training program. Exercises included are: Squat low holdAnterior load squatAsymmetric squatSquat...

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