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Swiss Ball Hip Bridge - An Osteopaths Perspective In the image below you will see one of Principle Four Osteopathy clients demonstrating a swiss ball hip bridge. The hip bridge exercise is one that focuses on moving ones hips from a relatively flexed to extended hip...

Single Leg RDL with Wall Support - An Osteopaths Perspective In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a single leg RDL (romanian deadlift) where he uses the wall to support the mid point phase of the movement...

Isometric Bracing Techniques - An Osteopaths Perspective In the image below you will see one of Principle Four Osteopathy clients demonstrating bracing of the body where by there is an anterior bracing, posterior bracing and lateral bracing load.  The plank is a...

Seated Dumbbell Press - Scapular Plane - An Osteopaths Perspective In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a seated dumbbell press in the scapular plane (30 degrees flexion).   There are number of benefits to...

Squat to Hamstring Stretch In the exercise below you will see one of P4O clients performing a bodyweight squat to hamstring stretch.  This is one of my favourite exercises for getting ready for squatting and release the ankles and hips.  Please be mindful to move...

What Does Your Warm Up Look Like? In the image below you will see some of the exercises prescribed for one of P4O clients warm up routines.  The warm up aspect of ones program is usually the most commonly skipped or abbreviated part of ones training program.  Each...

Seated Row - Narrow Grip - Isometric Hold - An Osteopaths Perspective In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a narrow grip seated row (horizontal pulling exercise) and incorporating an isometric hold at the end...

Wall Supported Dumbbell External Rotation @ 90 Degrees - An Osteopaths Perspective In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a wall supported dumbbell external rotation exercise.  The wall has been used to assist...

Bent Over Alternating Kettlebell Row - An Osteopaths Perspective In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a bent over alternating kettlebell row.  This is a variation on the bench supported bent over row...

Bent Over Dumbbell Row to Fly In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demosntrating a bent over dumbbell row to fly.  This is could be seen as a progression on the incline chest supported row to fly due to the need to...

Dynamic Leg Raise The hanging leg raise is a common exercise usually performed within the gym environment to train the core.  This usually involves hanging from straps at the elbows or hanging from the bar overhead.  In the video below  you will see a similar exercise...

Renegade Row to Push Up Variations In the video below you will see one of Principle Four Osteopathy clients performing a dumbbell renegade row (a great exercise for the back and trunk that involves holding a high plank position and then having to row the weight up...