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Cossack Squat Exercise Progressions The cossack squat exercise is great for building strength and mobility through the hips in the frontal plane.  It demands a great deal of foot/ankle, knee and hip mobility.  In the videos below you will see osteopath Heath Williams...

Short and Long Lever Thoracic Spine and Shoulder Mobiliser In the video below you will see osteopath Nathan Burke of Beaconsfield Osteopathy performing a short and long lever thoracic spine and shoulder mobiliser.  We have used two strategies, with video one showing a...

Upper and Lower Body Fundamental Exercises Many clients attend Principle Four Osteopathy seeking advice and guidance on resistance training following an injury or because they are wanting to improve their overall health and wellbeing and movement capacity.  At...

Sledge Hammer With Multi Plane Step In the video below you will see osteopath Heath Williams of Principle Four Osteopathy using the sledge hammer to train the trunk/core whilst integrating this with a reverse, lateral and rotational lunge.  This is a great all round...

Single Leg RDL Technique Training In the video below you will see one of Principle Four Osteopathy clients performing a single leg RDL using the stick as an external cue for spine positioning (aiming to maintain three points of contact on head, mid back and sacrum) as...

Advancing The Birddog and Plank In the photo and video below you will see one of Principle Four Osteopathy clients performing an advanced birddog (knees elevated with arm and leg reach) and plank with anterior reach (3 points of contact)....

Hoist Fitness Cable Machine Exercises For The Back In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a number of different cable machine exercises for the back.  He is using the Hoist Fitness cable machine which...

Stick Mobility Core Exercises In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy performing a number of different stick mobility core exercises.  The aim is to maintain an upright trunk position whilst pushing force with the upper...

Push Up Variation In the video below you will see osteopath Heath Williams performing a push up with varying leg positions with an active knee extension.  This is a particularly challenging as it requires a push up hold with 3 points of contact and varies the...

Ankle Focused Mobility Drills | Warm Up Sequence In the videos below you will see an update on one of Principle Four Osteopathy clients who is looking to build their mobility, strength, balance and function following an injury. You will see some exercises with a...

Anterior Step With Dumbbell Press Progressions In the videos below you will see one of Principle Four Osteopathy clients performing a step with dumbbell press at varying positions (requiring no trunk and trunk bend).  The aim of this is to challenge the trunk/core in...

Core Exercises In the videos below you will see one of Principle Four Osteopathy clients demonstrating a number of different core exercises that involve bracing, anti rotational and rotational movements.  These are performed in more stable and unstable positions as...